Comparing Nutrients in 100 grams Potato Flour VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Potato Flour	Pumpkin Leaves	Recommended Dietary Allowance
Energy	12.3% 357kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.059% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	1.8% 2.33g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	NA	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	NA	38g per day for Men 19-50 years
Protein	12.3% 6.9g	5.63% 3.15g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.8% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.83% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	9.85% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.47mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	16% 0.21mg	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	9% 36μg	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	12.2% 11mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	6.5% 65mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	14.8% 0.13mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	15.4% 0.36mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	29.4% 1001mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Pumpkin Leaves per 100 g

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

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

• 100 grams of Potato Flour have 2.4 times more Vitamin B1, 3.8 times more Vitamin B3, 11.3 times more Vitamin B5 and 3.7 times more Vitamin B6 than Pumpkin Leaves.
• While 100 g of Raw Pumpkin Leaves contain more Vitamin A, 2.5 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.9 times more Vitamin C than Potato Flour.
• 100 grams of Potato Flour have insufficient amounts of Vitamin A
• 100 grams of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Potato Flour as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Flour vs Pumpkin Leaves:

• 100 grams of Potato Flour have 1.7 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium, 1.2 times more Selenium, 5 times more Sodium and 2.7 times more Zinc than Pumpkin Leaves.
• While 100 g of Raw Pumpkin Leaves contain 1.6 times more Iron and 14.2 times more Water than Potato Flour.
• Both Potato Flour and Pumpkin Leaves contain similar levels of Manganese per 100 grams.
• 100 grams of Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Flour have 18.8 times more Energy, 2.9 times more Omega 3, 35.7 times more Carbohydrate and 2.2 times more Protein than Pumpkin Leaves.
• 100 grams of Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Carbohydrate
• Both Potato Flour as well as Raw Pumpkin Leaves provide inadequate amounts of Omega 6 in 100 grams.