Comparing Nutrients in 14 ounces Boiled Pumpkin LeavesVS Pumpkin

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin Leaves

41%

52%

Pumpkin

13%

84%

14 oz ▼

Macro Nutrients

Boiled Pumpkin Leavesvs Pumpkin

2.87%83.3kcal

Energy

3.56%103kcal

83.3 kcalvs103 kcal

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

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0.9%0.87g

Fat

0.41%0.4g

0.87 gvs0.4 g

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

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1.4%0.45g

Saturated Fat

0.64%0.21g

0.45 gvs0.21 g

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

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1.5%0.024g

Omega 3

0.74%0.012g

0.024 gvs0.012 g

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

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0.12%0.02g

Omega 6

0.047%0.008g

0.02 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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10.3%13.5g

Carbohydrate

20%25.8g

13.5 gvs25.8 g

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

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3.78%2.74g

Sugars

15%11g

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

2.74 gvs11 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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28.2%10.7g

Fiber

5.22%2g

10.7 gvs2 g

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

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19.3%10.8g

Protein

7.1%3.97g

10.8 gvs3.97 g

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

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Vitamins

Boiled Pumpkin Leavesvs Pumpkin

35.3%318μg

Vitamin A

188%1691μg

RAE, retinol activity equivalents

318 μgvs1691 μg

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

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22.5%0.27mg

Vitamin B1

16.5%0.2mg

Thiamine

0.27 mgvs0.2 mg

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

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41.5%0.54mg

Vitamin B2

33.6%0.44mg

Riboflavin

0.54 mgvs0.44 mg

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

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21%3.37mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

3.37 mgvs2.4 mg

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

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3.33%0.17mg

Vitamin B5

23.7%1.2mg

Pantothenic acid

0.17 mgvs1.2 mg

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

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60%0.78mg

Vitamin B6

18.6%0.24mg

Pyridoxine

0.78 mgvs0.24 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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25%99μg

Vitamin B9

16%63.5μg

Folates and Folic Acid

99 μgvs63.5 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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4.4%3.97mg

Vitamin C

39.7%35.7mg

Ascorbic acid

3.97 mgvs35.7 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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25.4%3.8mg

Vitamin E

28%4.2mg

Tocopherols and Tocotrienols

3.8 mgvs4.2 mg

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

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357%429μg

Vitamin K

3.64%4.37μg

Phytomenadione or phylloquinone

429 μgvs4.37 μg

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

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Minerals

Boiled Pumpkin Leavesvs Pumpkin

17%171mg

Calcium

8.33%83.3mg

171 mgvs83.3 mg

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

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58.7%0.53mg

Copper

56%0.5mg

0.53 mgvs0.5 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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159%12.7mg

Iron

39.7%3.18mg

12.7 mgvs3.18 mg

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

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36%151mg

Magnesium

11.3%47.6mg

151 mgvs47.6 mg

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

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61.3%1.4mg

Manganese

21.6%0.5mg

1.4 mgvs0.5 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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44.8%314mg

Phosphorus

25%175mg

314 mgvs175 mg

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

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51%1738mg

Potassium

39.7%1349mg

1738 mgvs1349 mg

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

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6.5%3.57μg

Selenium

2.16%1.2μg

3.57 μgvs1.2 μg

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

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2.1%31.8mg

Sodium

0.26%3.97mg

31.8 mgvs3.97 mg

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

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7.2%0.79mg

Zinc

11.5%1.27mg

0.79 mgvs1.27 mg

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

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9.92%367g

Water

9.83%364g

367 gvs364 g

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

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Lets compare vitamin content per 14 ounces of Boiled Pumpkin Leaves vs Pumpkin:

Boiled and Drained Pumpkin Leaves have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 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.
While Raw Pumpkin contains 5.3 times more Vitamin A, 7.1 times more Vitamin B5 and 9 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
Both Boiled and Drained Pumpkin Leaves and Raw Pumpkin have similar amounts of Vitamin E per 14 oz.
Both Boiled and Drained Pumpkin Leaves as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Pumpkin Leaves vs Pumpkin:

Boiled and Drained Pumpkin Leaves have 2 times more Calcium, 4 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 3 times more Selenium than Raw Pumpkin.
While Raw Pumpkin contains 1.6 times more Zinc than Boiled and Drained Pumpkin Leaves.
Both Boiled and Drained Pumpkin Leaves and Raw Pumpkin have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Pumpkin Leaves have 5.4 times more Fiber and 2.7 times more Protein than Raw Pumpkin.
While Raw Pumpkin contains 1.9 times more Carbohydrate and 4 times more Sugars than Boiled and Drained Pumpkin Leaves.
Both Boiled and Drained Pumpkin Leaves as well as Raw Pumpkin have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Boiled Pumpkin LeavesVS Boiled PumpkinPumpkinVS Boiled Pumpkin

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Comparing Nutrients in 14 ounces Boiled Pumpkin LeavesVS Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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