Comparing Nutrients in 14 ounces Pumpkin LeavesVS Boiled Pumpkin Leaves

Macros Ratio

Protein Fat Carbs

Pumpkin Leaves

49%

14%

37%

Boiled Pumpkin Leaves

41%

52%

14 oz ▼

Macro Nutrients

Pumpkin Leavesvs Boiled Pumpkin Leaves

2.6%75.4kcal

Energy

2.87%83.3kcal

75.4 kcalvs83.3 kcal

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

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1.64%1.6g

Fat

0.9%0.87g

1.6 gvs0.87 g

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

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2.57%0.82g

Saturated Fat

1.4%0.45g

0.82 gvs0.45 g

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

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2.98%0.048g

Omega 3

1.5%0.024g

0.048 gvs0.024 g

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

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0.23%0.04g

Omega 6

0.12%0.02g

0.04 gvs0.02 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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7.1%9.25g

Carbohydrate

10.3%13.5g

9.25 gvs13.5 g

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

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Sugars

3.78%2.74g

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

NA gvs2.74 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

28.2%10.7g

NA gvs10.7 g

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

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22.3%12.5g

Protein

19.3%10.8g

12.5 gvs10.8 g

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

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Vitamins

Pumpkin Leavesvs Boiled Pumpkin Leaves

42.8%385μg

Vitamin A

35.3%318μg

RAE, retinol activity equivalents

385 μgvs318 μg

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

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31%0.37mg

Vitamin B1

22.5%0.27mg

Thiamine

0.37 mgvs0.27 mg

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

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39%0.51mg

Vitamin B2

41.5%0.54mg

Riboflavin

0.51 mgvs0.54 mg

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

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23%3.65mg

Vitamin B3

21%3.37mg

Niacin, nicotinic acid, niacinamide

3.65 mgvs3.37 mg

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

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3.33%0.17mg

Vitamin B5

3.33%0.17mg

Pantothenic acid

0.17 mgvs0.17 mg

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

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63%0.82mg

Vitamin B6

60%0.78mg

Pyridoxine

0.82 mgvs0.78 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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35.7%143μg

Vitamin B9

25%99μg

Folates and Folic Acid

143 μgvs99 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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48.5%43.7mg

Vitamin C

4.4%3.97mg

Ascorbic acid

43.7 mgvs3.97 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

25.4%3.8mg

Tocopherols and Tocotrienols

NA mgvs3.8 mg

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

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Vitamin K

357%429μg

Phytomenadione or phylloquinone

NA μgvs429 μg

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

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Minerals

Pumpkin Leavesvs Boiled Pumpkin Leaves

15.5%155mg

Calcium

17%171mg

155 mgvs171 mg

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

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58.7%0.53mg

Copper

58.7%0.53mg

0.53 mgvs0.53 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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110%8.8mg

Iron

159%12.7mg

8.8 mgvs12.7 mg

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

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36%151mg

Magnesium

36%151mg

151 mgvs151 mg

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

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61.3%1.4mg

Manganese

61.3%1.4mg

1.4 mgvs1.4 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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59%413mg

Phosphorus

44.8%314mg

413 mgvs314 mg

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

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51%1730mg

Potassium

51%1738mg

1730 mgvs1738 mg

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

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6.5%3.57μg

Selenium

6.5%3.57μg

3.57 μgvs3.57 μg

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

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2.9%43.7mg

Sodium

2.1%31.8mg

43.7 mgvs31.8 mg

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

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7.2%0.79mg

Zinc

7.2%0.79mg

0.79 mgvs0.79 mg

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

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9.96%369g

Water

9.92%367g

369 gvs367 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 Pumpkin Leaves vs Boiled Pumpkin Leaves:

Raw Pumpkin Leaves have 1.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 11 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
Both Raw Pumpkin Leaves and Boiled and Drained Pumpkin Leaves have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 14 oz.
Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 14 oz.

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

Raw Pumpkin Leaves have 1.3 times more Phosphorus than Boiled and Drained Pumpkin Leaves.
While Boiled and Drained Pumpkin Leaves contain 1.4 times more Iron than Raw Pumpkin Leaves.
Both Raw Pumpkin Leaves and Boiled and Drained Pumpkin Leaves have similar amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Pumpkin Leaves contain 1.5 times more Carbohydrate than Raw Pumpkin Leaves.
Both Raw Pumpkin Leaves and Boiled and Drained Pumpkin Leaves have similar amounts of Protein per 14 oz.
Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Pumpkin LeavesVS PumpkinBoiled Pumpkin LeavesVS Pumpkin

Compare Foods

Comparing Nutrients in 14 ounces Pumpkin LeavesVS Boiled Pumpkin Leaves

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: