Comparing Nutrients in 100 calories Boiled Pumpkin Leaves VS Pumpkin

Weight per 100 calories

• Boiled Pumpkin Leaves: 476g
• Pumpkin: 385g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Pumpkin Leaves or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.045% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	19.2% 25g	130g per day for Men 19-50 years
Sugars	4.53% 3.3g	14.6% 10.6g	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	34% 13g	5.06% 1.92g	38g per day for Men 19-50 years
Protein	23% 13g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Pumpkin	Recommended Dietary Allowance
Vitamin A	42.3% 381μg	182% 1638μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.8% 0.93mg	18% 0.23mg	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	29.8% 119μg	15.4% 61.5μg	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	5.3% 4.76mg	38.5% 34.6mg	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	30.5% 4.57mg	27% 4.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	429% 514μg	3.53% 4.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Pumpkin	Recommended Dietary Allowance
Calcium	20.5% 205mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	54.3% 0.49mg	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	190% 15.2mg	38.5% 3.08mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	21% 0.48mg	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	53.7% 376mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	61.3% 2086mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	0.26% 3.85mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	12% 441g	9.52% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Pumpkin Leaves vs Pumpkin:

• Boiled and Drained Pumpkin Leaves have 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 4 times more Vitamin B6, 1.9 times more Vitamin B9 and 121.6 times more Vitamin K than Raw Pumpkin.
• While Raw Pumpkin contains 4.3 times more Vitamin A, 5.7 times more Vitamin B5 and 7.3 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 100 kcal.
• Both Boiled and Drained Pumpkin Leaves as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Pumpkin Leaves vs Pumpkin:

• Boiled and Drained Pumpkin Leaves have 2.5 times more Calcium, 1.3 times more Copper, 5 times more Iron, 3.9 times more Magnesium, 3.5 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium, 3.7 times more Selenium, 9.9 times more Sodium and 1.3 times more Water than Raw Pumpkin.
• While Raw Pumpkin contains 1.3 times more Zinc than Boiled and Drained Pumpkin Leaves.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Pumpkin Leaves have 2.7 times more Fat, 2.7 times more Saturated Fat, 2.5 times more Omega 3, 6.7 times more Fiber and 3.4 times more Protein than Raw Pumpkin.
• While Raw Pumpkin contains 1.5 times more Carbohydrate and 3.2 times more Sugars than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Raw Pumpkin have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Pumpkin Leaves as well as Raw Pumpkin have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.