Nutrients in 14 ounces of Pumpkin Leaves

Raw Pumpkin Leaves (Cucurbita spp.).

Macros Ratio

Protein Fat Carbs

49%

14%

37%

14 oz ▼

Macro Nutrients

Pumpkin Leaves

Energy75.4 kcal

2.6%

Raw Pumpkin Leaves have 75.40967 kcal of Energy per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.6 g

1.64%

Raw Pumpkin Leaves have 1.587572 g of Fat per 14 ounces, which is 1.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.82 g

2.57%

Raw Pumpkin Leaves have 0.82156851 g of Saturated Fat per 14 ounces, which is 2.57% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.048 g

2.98%

Raw Pumpkin Leaves have 0.04762716 g of Omega 3 per 14 ounces, which is 2.98% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.04 g

0.23%

Raw Pumpkin Leaves have 0.0396893 g of Omega 6 per 14 ounces, which is 0.23% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Pumpkin Leaves have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate9.25 g

7.1%

Raw Pumpkin Leaves have 9.2476069 g of Carbohydrate per 14 ounces, which is 7.1% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein12.5 g

22.3%

Raw Pumpkin Leaves have 12.5021295 g of Protein per 14 ounces, which is 22.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pumpkin Leaves

Vitamin A385 μg

42.8%

RAE, retinol activity equivalents

Raw Pumpkin Leaves have 384.98621 μg of Vitamin A per 14 ounces, which is 42.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.37 mg

31%

Thiamine

Raw Pumpkin Leaves have 0.37307942 mg of Vitamin B1 per 14 ounces, which is 31% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.51 mg

39%

Riboflavin

Raw Pumpkin Leaves have 0.50802304 mg of Vitamin B2 per 14 ounces, which is 39% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.65 mg

23%

Niacin, nicotinic acid, niacinamide

Raw Pumpkin Leaves have 3.6514156 mg of Vitamin B3 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.17 mg

3.33%

Pantothenic acid

Raw Pumpkin Leaves have 0.16669506 mg of Vitamin B5 per 14 ounces, which is 3.33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.82 mg

63%

Pyridoxine

Raw Pumpkin Leaves have 0.82156851 mg of Vitamin B6 per 14 ounces, which is 63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9143 μg

35.7%

Folates and Folic Acid

Raw Pumpkin Leaves have 142.88148 μg of Vitamin B9 per 14 ounces, which is 35.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Pumpkin Leaves have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C43.7 mg

48.5%

Ascorbic acid

Raw Pumpkin Leaves have 43.65823 mg of Vitamin C per 14 ounces, which is 48.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Pumpkin Leaves have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Pumpkin Leaves

Calcium155 mg

15.5%

Raw Pumpkin Leaves have 154.78827 mg of Calcium per 14 ounces, which is 15.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.53 mg

58.7%

Raw Pumpkin Leaves have 0.52786769 mg of Copper per 14 ounces, which is 58.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron8.8 mg

110%

Raw Pumpkin Leaves have 8.8110246 mg of Iron per 14 ounces, which is 110% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium151 mg

36%

Raw Pumpkin Leaves have 150.81934 mg of Magnesium per 14 ounces, which is 36% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.4 mg

61.3%

Raw Pumpkin Leaves have 1.40897015 mg of Manganese per 14 ounces, which is 61.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus413 mg

59%

Raw Pumpkin Leaves have 412.76872 mg of Phosphorus per 14 ounces, which is 59% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1730 mg

51%

Raw Pumpkin Leaves have 1730.45348 mg of Potassium per 14 ounces, which is 51% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Raw Pumpkin Leaves have 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium43.7 mg

2.9%

Raw Pumpkin Leaves have 43.65823 mg of Sodium per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.79 mg

7.2%

Raw Pumpkin Leaves have 0.793786 mg of Zinc per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water369 g

9.96%

Raw Pumpkin Leaves have 368.6342184 g of Water per 14 ounces, which is 9.96% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Pumpkin Leaves:

14 ounces of Pumpkin Leaves is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C.
It has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Pumpkin Leaves:

14 ounces of Pumpkin Leaves has outstanding amounts of Iron.
It is an excellent source of Copper, Magnesium, Manganese, Phosphorus and Potassium.
It also has a good amount of Calcium and Zinc.
This vegetable has some Selenium and Sodium.

Macronutrients in 14 ounces of Raw Pumpkin Leaves:

14 ounces of Pumpkin Leaves is an excellent source of Protein.
It has a good amount of Carbohydrate.
It also has some Saturated Fat and Omega 3.
While 14 ounces of product has trace amounts of Fat, it has no Omega 6.

Compare Raw Pumpkin Leaves with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Pumpkin Leaves

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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