Comparing Nutrients in 100 grams Boiled Pumpkin Flowers VS Boiled Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	Boiled Pumpkin Flowers	Boiled Pumpkin	Recommended Dietary Allowance
Energy	0.52% 15kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	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	2.54% 3.3g	3.77% 4.9g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	2.87% 2.08g	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	2.37% 0.9g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	9.67% 87μg	32% 288μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.46% 0.032mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	2.6% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	3.4% 0.044mg	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	10.3% 41μg	2.25% 9μg	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	5.56% 5mg	5.22% 4.7mg	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	0.27% 0.04mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	3.7% 37mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	10% 0.091mg	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	11% 0.88mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	NA	3.87% 0.089mg	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	4.86% 34mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	3.1% 106mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.53% 94g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boiled Pumpkin Flowers have 4.6 times more Vitamin B9 than Boiled Pumpkin.
• While 100 g of Boiled and Drained Pumpkin contain 3.3 times more Vitamin A, 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 20 times more Vitamin E than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Boiled Pumpkin provide similar amounts of Vitamin B6 and Vitamin C per 100 grams.
• 100 grams of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of Boiled Pumpkin Flowers have 2.5 times more Calcium, 1.5 times more Iron and 2.8 times more Magnesium than Boiled Pumpkin.
• While 100 g of Boiled and Drained Pumpkin contain 2.2 times more Potassium and 2.3 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Boiled Pumpkin contain similar levels of Copper, Phosphorus and Water per 100 grams.
• 100 grams of Boiled Pumpkin Flowers lack sufficient amounts of Zinc
• 100 grams of Boiled Pumpkin lack sufficient amounts of Calcium
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Pumpkin contain 1.5 times more Carbohydrate than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Boiled Pumpkin offer comparable quantities of Sugars and Fiber per 100 grams.
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.