Comparing Nutrients in 100 grams Pumpkin Flowers VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Pumpkin Flowers	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	0.52% 15kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.13% 0.041g	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	2.52% 3.28g	2.54% 3.3g	130g per day for Men 19-50 years
Sugars	NA	3.3% 2.4g	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	NA	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	10.8% 97μg	9.67% 87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.85% 0.05mg	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	14.8% 59μg	10.3% 41μg	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	31% 28mg	5.56% 5mg	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	NA	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	3.9% 39mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	NA	11% 0.1mg	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	8.75% 0.7mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	7% 49mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	3.1% 106mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	NA	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.57% 95g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Flowers have 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B9 and 5.6 times more Vitamin C than Boiled and Drained Pumpkin Flowers.
• Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Flowers have similar amounts of Vitamin A per 100 g.
• Both Raw Pumpkin Flowers as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Pumpkin Flowers have 1.4 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Pumpkin Flowers.
• While Boiled and Drained Pumpkin Flowers contain 1.3 times more Iron than Raw Pumpkin Flowers.
• Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Flowers have similar amounts of Calcium, Magnesium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Flowers have similar amounts of macro-nutrients per 100 g
• Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Flowers have similar amounts of Carbohydrate and Protein per 100 g.
• Both Raw Pumpkin Flowers as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.