Comparing Nutrients in 7 ounces Boiled Pumpkin Leaves with Salt VS Boiled Salsify with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Boiled Salsify with Salt	15%	2%	83%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.17% 6.73g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	7.94% 5.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	16% 6.15g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	9.67% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	4.86% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	10% 9.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	79.4% 6.35mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	18% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.4% 157mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Leaves with Salt VS Boiled Salsify with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Pumpkin Leaves with Salt versus 7 oz of Boiled Salsify with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Pumpkin Leaves with Salt vs Boiled Salsify with Salt:

• 7 ounces of Boiled Pumpkin Leaves with Salt have more Vitamin A, 1.2 times more Vitamin B1, 2.2 times more Vitamin B3, 1.7 times more Vitamin B9, 5.1 times more Vitamin E and 360 times more Vitamin K than Boiled Salsify with Salt.
• While 7 oz of Boiled and Drained Salsify with Salt contain 1.3 times more Vitamin B2, 6.6 times more Vitamin B5 and 4.6 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Salsify with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5 and Vitamin C
• 7 ounces of Boiled Salsify with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Salsify with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pumpkin Leaves with Salt vs Boiled Salsify with Salt:

• 7 ounces of Boiled Pumpkin Leaves with Salt have 1.9 times more Copper, 5.8 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Potassium than Boiled Salsify with Salt.
• While 7 oz of Boiled and Drained Salsify with Salt contain 1.5 times more Zinc than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Salsify with Salt contain similar levels of Calcium, Sodium and Water per seven ounces.
• 7 ounces of Boiled Pumpkin Leaves with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Salsify with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Salsify with Salt contain 3.2 times more Energy, 4.5 times more Carbohydrate and 4.2 times more Sugars than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Salsify with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled Pumpkin Leaves with Salt provide inadequate amounts of Energy