Comparing Nutrients in 100 grams Boiled Pumpkin Leaves VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Boiled Pumpkin Leaves	Pumpkin Leaves	Recommended Dietary Allowance
Energy	0.72% 21kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.029% 0.005g	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	2.6% 3.4g	1.8% 2.33g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	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	7.1% 2.7g	NA	38g per day for Men 19-50 years
Protein	4.86% 2.72g	5.63% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	10.8% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	7.83% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.85% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.84% 0.042mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	6.25% 25μg	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	1.1% 1mg	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	6.4% 0.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	40% 3.2mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	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	11.3% 79mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 93g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Leaves contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 11 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Raw Pumpkin Leaves have similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B6 per 100 g.
• Both Boiled and Drained Pumpkin Leaves as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 g.

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

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

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Pumpkin Leaves have 1.5 times more Carbohydrate than Raw Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Raw Pumpkin Leaves have similar amounts of Protein per 100 g.
• Both Boiled and Drained Pumpkin Leaves as well as Raw Pumpkin Leaves have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.