Comparing Nutrients in 100 calories Pumpkin LeavesVS Pumpkin

Weight per 100 calories

Pumpkin Leaves

526g

Pumpkin

385g

Raw Pumpkin has 1.4 times more energy per unit of mass than Raw Pumpkin Leaves, which is very low in comparison to other foods. Pumpkin Leaves having very low energy density.

Which food has more nutrients per 100 calories - Pumpkin Leaves or Pumpkin?

Macros Ratio

Protein Fat Carbs

Pumpkin Leaves

49%

14%

37%

Pumpkin

13%

84%

100 kcal ▼

Macro Nutrients

Pumpkin Leavesvs Pumpkin

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.17%2.1g

Fat

0.4%0.38g

2.1 gvs0.38 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.4%1.1g

Saturated Fat

0.63%0.2g

1.1 gvs0.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.95%0.063g

Omega 3

0.72%0.012g

0.063 gvs0.012 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.31%0.053g

Omega 6

0.045%0.008g

0.053 gvs0.008 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.43%12.3g

Carbohydrate

19.2%25g

12.3 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

14.6%10.6g

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

NA gvs10.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

5.06%1.92g

NA gvs1.92 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29.6%16.6g

Protein

6.87%3.85g

16.6 gvs3.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pumpkin Leavesvs Pumpkin

56.7%511μg

Vitamin A

182%1638μg

RAE, retinol activity equivalents

511 μgvs1638 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41.2%0.49mg

Vitamin B1

16%0.19mg

Thiamine

0.49 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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52%0.67mg

Vitamin B2

32.5%0.42mg

Riboflavin

0.67 mgvs0.42 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.3%4.84mg

Vitamin B3

14.4%2.3mg

Niacin, nicotinic acid, niacinamide

4.84 mgvs2.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.42%0.22mg

Vitamin B5

23%1.15mg

Pantothenic acid

0.22 mgvs1.15 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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84%1.1mg

Vitamin B6

18%0.23mg

Pyridoxine

1.1 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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47.4%189μg

Vitamin B9

15.4%61.5μg

Folates and Folic Acid

189 μgvs61.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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64.3%58mg

Vitamin C

38.5%34.6mg

Ascorbic acid

58 mgvs34.6 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

27%4.08mg

Tocopherols and Tocotrienols

NA mgvs4.08 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

3.53%4.23μg

Phytomenadione or phylloquinone

NA μgvs4.23 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkin Leavesvs Pumpkin

20.5%205mg

Calcium

8.08%80.8mg

205 mgvs80.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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77.8%0.7mg

Copper

54.3%0.49mg

0.7 mgvs0.49 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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146%11.7mg

Iron

38.5%3.08mg

11.7 mgvs3.08 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47.6%200mg

Magnesium

11%46mg

200 mgvs46 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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81.2%1.87mg

Manganese

21%0.48mg

1.87 mgvs0.48 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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78%547mg

Phosphorus

24%169mg

547 mgvs169 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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67.5%2295mg

Potassium

38.5%1308mg

2295 mgvs1308 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.6%4.74μg

Selenium

2.1%1.15μg

4.74 μgvs1.15 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.86%58mg

Sodium

0.26%3.85mg

58 mgvs3.85 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.57%1.05mg

Zinc

11%1.23mg

1.05 mgvs1.23 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.2%489g

Water

9.52%352g

489 gvs352 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Pumpkin Leaves vs Pumpkin:

Raw Pumpkin Leaves have 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 4.6 times more Vitamin B6, 3.1 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Pumpkin.
While Raw Pumpkin contains 3.2 times more Vitamin A and 5.2 times more Vitamin B5 than Raw Pumpkin Leaves.
Both Raw Pumpkin Leaves as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pumpkin Leaves vs Pumpkin:

Raw Pumpkin Leaves have 2.5 times more Calcium, 1.4 times more Copper, 3.8 times more Iron, 4.3 times more Magnesium, 3.9 times more Manganese, 3.2 times more Phosphorus, 1.8 times more Potassium, 4.1 times more Selenium, 15.1 times more Sodium and 1.4 times more Water than Raw Pumpkin.
Both Raw Pumpkin Leaves and Raw Pumpkin have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Pumpkin Leaves have 5.5 times more Fat, 5.4 times more Saturated Fat, 5.5 times more Omega 3 and 4.3 times more Protein than Raw Pumpkin.
While Raw Pumpkin contains 2 times more Carbohydrate than Raw Pumpkin Leaves.
Both Raw Pumpkin Leaves and Raw Pumpkin have similar amounts of Energy per 100 kcal.
Both Raw Pumpkin Leaves as well as Raw Pumpkin have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Pumpkin LeavesVS Boiled Pumpkin LeavesPumpkinVS Boiled Pumpkin LeavesPumpkin LeavesVS Boiled PumpkinPumpkinVS Boiled Pumpkin

Compare Foods

Comparing Nutrients in 100 calories Pumpkin LeavesVS Pumpkin

Weight per 100 calories

Which food has more nutrients per 100 calories - Pumpkin Leaves or Pumpkin?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: