Comparing Nutrients in 100 grams Pumpkin VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	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	5% 6.5g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	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	1.3% 0.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.8% 1g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	47.3% 426μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.96% 0.3mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	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	4% 16μg	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	10% 9mg	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	7.07% 1.06mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	2.1% 21mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	14% 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	10% 0.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	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	6.3% 44mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Boiled Pumpkin Leaves per 100 g

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

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

• 100 grams of Pumpkin have 5.3 times more Vitamin A, 7.1 times more Vitamin B5 and 9 times more Vitamin C than Boiled Pumpkin Leaves.
• While 100 g of Boiled and Drained Pumpkin Leaves contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 98.2 times more Vitamin K than Raw Pumpkin.
• Both Pumpkin and Boiled Pumpkin Leaves provide similar amounts of Vitamin B2 and Vitamin E per 100 grams.
• 100 grams of Pumpkin have insufficient amounts of Vitamin K
• 100 grams of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Pumpkin have 1.6 times more Zinc than Boiled Pumpkin Leaves.
• While 100 g of Boiled and Drained Pumpkin Leaves contain 2 times more Calcium, 4 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus and 1.3 times more Potassium than Raw Pumpkin.
• Both Pumpkin and Boiled Pumpkin Leaves contain similar levels of Copper and Water per 100 grams.
• 100 grams of Boiled Pumpkin Leaves lack sufficient amounts of Zinc
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pumpkin have 1.9 times more Carbohydrate and 4 times more Sugars than Boiled Pumpkin Leaves.
• While 100 g of Boiled and Drained Pumpkin Leaves contain 5.4 times more Fiber and 2.7 times more Protein than Raw Pumpkin.
• 100 grams of Pumpkin provide inadequate amounts of Fiber and Protein
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.