Comparing Nutrients in 100 grams Potato Flour VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Potato Flour	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	12.3% 357kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	2.54% 3.3g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	3.3% 2.4g	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	15.5% 5.9g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.67% 87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.25% 0.98μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.25% 25μg	10.3% 41μg	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	4.22% 3.8mg	5.56% 5mg	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	1.67% 0.25mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	6.5% 65mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	11% 0.1mg	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	17.3% 1.38mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	42% 19μg	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% 168mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	29.4% 1001mg	3.1% 106mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Boiled Pumpkin Flowers per 100 g

Compare the macro and micronutrient content in 100 g of Potato Flour versus 100 g of Boiled Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Flour vs Boiled Pumpkin Flowers:

• 100 grams of Potato Flour have 12.7 times more Vitamin B1, 1.6 times more Vitamin B2, 11.3 times more Vitamin B3 and 15.4 times more Vitamin B6 than Boiled Pumpkin Flowers.
• While 100 g of Boiled and Drained Pumpkin Flowers contain more Vitamin A, 1.6 times more Vitamin B9 and 1.3 times more Vitamin C than Potato Flour.
• 100 grams of Potato Flour have insufficient amounts of Vitamin A
• 100 grams of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Potato Flour as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Potato Flour vs Boiled Pumpkin Flowers:

• 100 grams of Potato Flour have 1.8 times more Calcium, 2 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 4.9 times more Phosphorus, 9.4 times more Potassium, 1.6 times more Selenium, 9.2 times more Sodium and 5.4 times more Zinc than Boiled Pumpkin Flowers.
• While 100 g of Boiled and Drained Pumpkin Flowers contain 14.6 times more Water than Potato Flour.
• 100 grams of Boiled Pumpkin Flowers lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Flour have 23.8 times more Energy, 17.5 times more Omega 3, 25.2 times more Carbohydrate, 1.5 times more Sugars, 6.6 times more Fiber and 6.3 times more Protein than Boiled Pumpkin Flowers.
• 100 grams of Boiled Pumpkin Flowers provide inadequate amounts of Energy, Omega 3 and Protein
• Both Potato Flour as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 6 in 100 grams.