Comparing Nutrients in 7 ounces Pumpkin VS Boiled Pumpkin Leaves

Macros Ratio

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

Macro Nutrients

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.058% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	5.17% 6.73g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	1.9% 1.37g	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	2.6% 0.99g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.54% 2g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	94% 845μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	30% 0.39mg	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	7.94% 31.8μg	12.4% 49.6μg	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	20% 18mg	2.2% 2mg	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	14% 2.1mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	29.3% 0.26mg	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	20% 1.6mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	30.6% 0.7mg	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	12.5% 87.3mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Boiled Pumpkin Leaves per 7 oz

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

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

• 7 ounces of Pumpkin have 5.3 times more Vitamin A, 7.1 times more Vitamin B5 and 9 times more Vitamin C than Boiled Pumpkin Leaves.
• While 7 oz of Boiled and Drained Pumpkin Leaves contain 1.4 times more Vitamin B1, 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.
• Both Pumpkin and Boiled Pumpkin Leaves provide similar amounts of Vitamin B2 and Vitamin E per seven ounces.
• 7 ounces of Pumpkin have insufficient amounts of Vitamin K
• 7 ounces of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pumpkin have 1.6 times more Zinc than Boiled Pumpkin Leaves.
• While 7 oz of Boiled and Drained Pumpkin Leaves contain 2 times more Calcium, 4 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus and 1.3 times more Potassium than Raw Pumpkin.
• Both Pumpkin and Boiled Pumpkin Leaves contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Boiled Pumpkin Leaves lack sufficient amounts of Zinc
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpkin have 1.9 times more Carbohydrate and 4 times more Sugars than Boiled Pumpkin Leaves.
• While 7 oz of Boiled and Drained Pumpkin Leaves contain 5.4 times more Fiber and 2.7 times more Protein than Raw Pumpkin.
• 7 ounces of Pumpkin provide inadequate amounts of Fiber and Protein
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.