Comparing Nutrients in 7 ounces Boiled Pumpkin Leaves VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Boiled Pumpkin Leaves	Canned Pumpkin	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	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	0.082% 0.014g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	9.03% 6.55g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	172% 1544μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	8.55% 0.11mg	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	5.95% 24μg	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	9.26% 8.33mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Canned Pumpkin	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	23.6% 0.21mg	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	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	13% 0.3mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Leaves VS Canned Pumpkin per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Pumpkin Leaves vs Canned Pumpkin:

• 7 ounces of Boiled Pumpkin Leaves have 2.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 3.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.8 times more Vitamin K than Canned Pumpkin.
• While 7 oz of Canned Pumpkin no Salt contain 9.7 times more Vitamin A, 9.5 times more Vitamin B5 and 4.2 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Boiled Pumpkin Leaves and Canned Pumpkin provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Boiled and Drained Pumpkin Leaves as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pumpkin Leaves vs Canned Pumpkin:

• 7 ounces of Boiled Pumpkin Leaves have 1.7 times more Calcium, 1.2 times more Copper, 2.3 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 2.3 times more Phosphorus and 2.1 times more Potassium than Canned Pumpkin.
• Both Boiled Pumpkin Leaves and Canned Pumpkin contain similar levels of Water per seven ounces.
• Both Boiled and Drained Pumpkin Leaves as well as Canned Pumpkin no Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pumpkin Leaves have 2.5 times more Protein than Canned Pumpkin.
• While 7 oz of Canned Pumpkin no Salt contain 2.4 times more Carbohydrate and 4.8 times more Sugars than Boiled and Drained Pumpkin Leaves.
• Both Boiled Pumpkin Leaves and Canned Pumpkin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Pumpkin provide inadequate amounts of Protein
• Both Boiled and Drained Pumpkin Leaves as well as Canned Pumpkin no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.