Comparing Nutrients in 7 ounces Boiled Pumpkin Leaves VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Pumpkin	13%	3%	84%

Macro Nutrients

	Boiled Pumpkin Leaves	Pumpkin	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	0.023% 0.004g	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	9.92% 13g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	7.55% 5.48g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Pumpkin	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	94% 845μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	9.3% 0.12mg	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	7.94% 31.8μg	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	20% 18mg	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	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Pumpkin	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	28% 0.25mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	10.8% 0.25mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.9% 182g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Leaves have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 98.2 times more Vitamin K than Raw Pumpkin.
• While Raw Pumpkin contains 5.3 times more Vitamin A, 7.1 times more Vitamin B5 and 9 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Raw Pumpkin have similar amounts of Vitamin E per 7 oz.
• Both Boiled and Drained Pumpkin Leaves as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Pumpkin Leaves have 2 times more Calcium, 4 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 3 times more Selenium than Raw Pumpkin.
• While Raw Pumpkin contains 1.6 times more Zinc than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Raw Pumpkin have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Pumpkin Leaves have 5.4 times more Fiber and 2.7 times more Protein than Raw Pumpkin.
• While Raw Pumpkin contains 1.9 times more Carbohydrate and 4 times more Sugars than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves as well as Raw Pumpkin have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.