Comparing Nutrients in 100 grams Boiled Pumpkin VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Boiled Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Energy	0.69% 20kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	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	3.77% 4.9g	1.8% 2.33g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	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	2.9% 1.1g	NA	38g per day for Men 19-50 years
Protein	1.3% 0.72g	5.63% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	32% 288μg	10.8% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	7.83% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	9.85% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.41mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	16% 0.21mg	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	2.25% 9μg	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	5.22% 4.7mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	1.5% 15mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	7.13% 0.57mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	3.87% 0.089mg	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	4.3% 30mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.53% 94g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin VS Pumpkin Leaves per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Pumpkin 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 Boiled Pumpkin vs Pumpkin Leaves:

• 100 grams of Boiled Pumpkin have 3 times more Vitamin A and 4.8 times more Vitamin B5 than Pumpkin Leaves.
• While 100 g of Raw Pumpkin Leaves contain 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.7 times more Vitamin B6, 4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Pumpkin.
• 100 grams of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Boiled and Drained Pumpkin as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 g of Raw Pumpkin Leaves contain 2.6 times more Calcium, 1.5 times more Copper, 3.9 times more Iron, 4.2 times more Magnesium, 4 times more Manganese, 3.5 times more Phosphorus and 1.9 times more Potassium than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Pumpkin Leaves contain similar levels of Water per 100 grams.
• 100 grams of Boiled Pumpkin lack sufficient amounts of Calcium
• 100 grams of Pumpkin Leaves lack sufficient amounts of Zinc
• Both Boiled and Drained Pumpkin as well as Raw Pumpkin Leaves lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Pumpkin have 2.1 times more Carbohydrate than Pumpkin Leaves.
• While 100 g of Raw Pumpkin Leaves contain 4.4 times more Protein than Boiled and Drained Pumpkin.
• 100 grams of Boiled Pumpkin provide inadequate amounts of Protein
• 100 grams of Pumpkin Leaves provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Pumpkin as well as Raw Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.