Comparing Nutrients in 7 ounces Boiled Pumpkin Leaves with Salt VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	0% 0g	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	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	1.4% 1g	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	0.25% 0.18g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	14% 5.36g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	20.8% 0.27mg	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	60% 240μg	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	4.85% 4.37mg	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	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	894% 1073μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	35.5% 0.32mg	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	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	62% 1.42mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Leaves with Salt VS Boiled Chopped Or Leaf Frozen Spinach 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 Chopped Or Leaf Frozen Spinach 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 Chopped Or Leaf Frozen Spinach with Salt:

• 7 ounces of Boiled Pumpkin Leaves with Salt have 1.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 7.5 times more Vitamin A, 1.3 times more Vitamin B2, 4.8 times more Vitamin B9, 2.2 times more Vitamin C, 3.7 times more Vitamin E and 5 times more Vitamin K than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Chopped Or Leaf Frozen Spinach with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin C
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pumpkin Leaves with Salt vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 7 ounces of Boiled Pumpkin Leaves with Salt have 1.6 times more Iron, 1.6 times more Phosphorus and 1.5 times more Potassium than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 3.6 times more Calcium, 2.2 times more Magnesium, 2 times more Manganese, 6.1 times more Selenium, 1.3 times more Sodium and 2.5 times more Zinc than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Chopped Or Leaf Frozen Spinach with Salt contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Boiled Pumpkin Leaves with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 14.3 times more Omega 3, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.5 times more Protein than Boiled and Drained Pumpkin Leaves with Salt.
• 7 ounces of Boiled Pumpkin Leaves with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.