Comparing Nutrients in 100 grams Pumpkin Leaves VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Pumpkin Leaves	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	0.66% 19kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	0.018% 0.003g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	22% 8.3g	38g per day for Men 19-50 years
Protein	5.63% 3.15g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	10.8% 97μg	46% 415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.83% 0.094mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.85% 0.13mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	2.34% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.84% 0.042mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	12.2% 0.16mg	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	8.75% 35μg	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	3.9% 3.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	3.9% 39mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	7.56% 0.068mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	17.4% 0.4mg	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	6.43% 45mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	4.06% 138mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	14% 208mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.93% 71.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Leaves VS Canned Pumpkin Pie Mix per 100 g

Compare the macro and micronutrient content in 100 g of Pumpkin Leaves versus 100 g of Canned Pumpkin Pie Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pumpkin Leaves vs Canned Pumpkin Pie Mix:

• 100 grams of Pumpkin Leaves have 5.9 times more Vitamin B1, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.1 times more Vitamin C than Canned Pumpkin Pie Mix.
• While 100 g of Canned Pumpkin Pie Mix contain 4.3 times more Vitamin A and 27.1 times more Vitamin B5 than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Canned Pumpkin Pie Mix provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Pumpkin Leaves have insufficient amounts of Vitamin B5
• 100 grams of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Raw Pumpkin Leaves as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pumpkin Leaves vs Canned Pumpkin Pie Mix:

• 100 grams of Pumpkin Leaves have 2 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 2.3 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• While 100 g of Canned Pumpkin Pie Mix contain 18.9 times more Sodium and 1.4 times more Zinc than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Canned Pumpkin Pie Mix contain similar levels of Calcium and Manganese per 100 grams.
• 100 grams of Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pumpkin Leaves have 2.9 times more Protein than Canned Pumpkin Pie Mix.
• While 100 g of Canned Pumpkin Pie Mix contain 5.5 times more Energy and 11.3 times more Carbohydrate than Raw Pumpkin Leaves.
• 100 grams of Pumpkin Leaves provide inadequate amounts of Energy and Carbohydrate
• 100 grams of Canned Pumpkin Pie Mix provide inadequate amounts of Protein
• Both Raw Pumpkin Leaves as well as Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.