Comparing Nutrients in 100 grams Pumpkin Leaves VS Boiled Pumpkin

Macros Ratio

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

Macro Nutrients

	Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Energy	0.66% 19kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	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	1.8% 2.33g	3.77% 4.9g	130g per day for Men 19-50 years
Sugars	NA	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	NA	2.9% 1.1g	38g per day for Men 19-50 years
Protein	5.63% 3.15g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	10.8% 97μg	32% 288μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.83% 0.094mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.85% 0.13mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	2.6% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.84% 0.042mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	9% 36μg	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	12.2% 11mg	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	NA	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	3.9% 39mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	27.8% 2.22mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	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	15% 104mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Leaves VS Boiled Pumpkin per 100 g

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

• 100 grams of Pumpkin Leaves have 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 Pumpkin.
• While 100 g of Boiled and Drained Pumpkin contain 3 times more Vitamin A and 4.8 times more Vitamin B5 than Raw Pumpkin Leaves.
• 100 grams of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Pumpkin Leaves have 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 Pumpkin.
• Both Pumpkin Leaves and Boiled Pumpkin contain similar levels of Water per 100 grams.
• 100 grams of Pumpkin Leaves lack sufficient amounts of Zinc
• 100 grams of Boiled Pumpkin lack sufficient amounts of Calcium
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

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