Comparing Nutrients in 100 grams Canned Pumpkin VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Canned Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.041% 0.007g	0.029% 0.005g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.22% 8.1g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	0.95% 0.69g	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	7.63% 2.9g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	86.4% 778μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	15% 0.2mg	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	3% 12μg	6.25% 25μg	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	4.67% 4.2mg	1.1% 1mg	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	7.07% 1.06mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	2.6% 26mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	17.4% 1.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	6.48% 0.15mg	15.4% 0.36mg	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	5% 35mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin VS Boiled Pumpkin Leaves per 100 g

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

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

• 100 grams of Canned Pumpkin have 9.7 times more Vitamin A, 9.5 times more Vitamin B5 and 4.2 times more Vitamin C than Boiled Pumpkin Leaves.
• While 100 g of Boiled and Drained Pumpkin Leaves contain 2.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 3.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.8 times more Vitamin K than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Boiled Pumpkin Leaves provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Canned Pumpkin no Salt as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Pumpkin vs Boiled Pumpkin Leaves:

• 100 g of Boiled and Drained Pumpkin Leaves contain 1.7 times more Calcium, 2.3 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 2.3 times more Phosphorus and 2.1 times more Potassium than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Boiled Pumpkin Leaves contain similar levels of Copper and Water per 100 grams.
• Both Canned Pumpkin no Salt as well as Boiled and Drained Pumpkin Leaves lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Pumpkin have 2.4 times more Carbohydrate and 4.8 times more Sugars than Boiled Pumpkin Leaves.
• While 100 g of Boiled and Drained Pumpkin Leaves contain 2.5 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Boiled Pumpkin Leaves offer comparable quantities of Fiber per 100 grams.
• 100 grams of Canned Pumpkin provide inadequate amounts of Protein
• Both Canned Pumpkin no Salt as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.