Comparing Nutrients in 100 grams Boiled Pumpkin Flowers VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Boiled Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	0.52% 15kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	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	2.54% 3.3g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	2.37% 0.9g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	9.67% 87μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.46% 0.032mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	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	10.3% 41μg	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	5.56% 5mg	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	0.27% 0.04mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	11% 0.88mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.86% 34mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	3.1% 106mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.5% 93g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Flowers have 1.6 times more Vitamin B9 and 5 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• While Boiled and Drained Pumpkin Leaves contain 3.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.7 times more Vitamin B3, 3.9 times more Vitamin B6, 24 times more Vitamin E and more Vitamin K than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Boiled and Drained Pumpkin Leaves have similar amounts of Vitamin A per 100 g.
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Pumpkin Leaves contain 1.3 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 2.3 times more Phosphorus, 4.1 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Boiled and Drained Pumpkin Leaves have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Pumpkin Flowers have 3.5 times more Sugars than Boiled and Drained Pumpkin Leaves.
• While Boiled and Drained Pumpkin Leaves contain 3 times more Fiber and 2.5 times more Protein than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Boiled and Drained Pumpkin Leaves have similar amounts of Carbohydrate per 100 g.
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.