Comparing Nutrients in 100 calories Pumpkin VS Boiled Pumpkin Leaves

Weight per 100 calories

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

Pumpkin has 1.2 times more energy per 100g than Boiled Pumpkin Leaves. It has very low energy density when compared to other foods. Boiled and Drained Pumpkin Leaves having very low energy density.

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

Vitamins

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

Minerals

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

Pumpkin VS Boiled Pumpkin Leaves Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pumpkin or Boiled Pumpkin Leaves?

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

• 100 calories of Pumpkin have 4.3 times more Vitamin A, 5.7 times more Vitamin B5 and 7.3 times more Vitamin C than Boiled Pumpkin Leaves.
• While 100 kcal of Boiled and Drained Pumpkin Leaves contain 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.
• Both Pumpkin and Boiled Pumpkin Leaves provide similar amounts of Vitamin E per 100 calories.
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Pumpkin have 1.3 times more Zinc than Boiled Pumpkin Leaves.
• While 100 kcal of Boiled and Drained Pumpkin Leaves contain 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.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Pumpkin have 1.5 times more Carbohydrate and 3.2 times more Sugars than Boiled Pumpkin Leaves.
• While 100 kcal of Boiled and Drained Pumpkin Leaves contain 6.7 times more Fiber and 3.4 times more Protein than Raw Pumpkin.
• Both Pumpkin and Boiled Pumpkin Leaves offer comparable quantities of Energy per 100 calories.
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.