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Comparing Nutrients in 300 calories Pumpkin FlowersVS Boiled Pumpkin Flowers

Weight per 300 calories

Pumpkin Flowers
2000g
Boiled Pumpkin Flowers
2000g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Pumpkin Flowers or Boiled Pumpkin Flowers?

Macros Ratio

Protein Fat Carbs

Pumpkin Flowers
23%
4%
73%
Boiled Pumpkin Flowers
24%
4%
72%
300 kcal ▼

Macro Nutrients

Pumpkin Flowersvs Boiled Pumpkin Flowers
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.44%1.4g
Fat
1.65%1.6g
1.4 gvs1.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.25%0.72g
Saturated Fat
2.56%0.82g
0.72 gvs0.82 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.5%0.04g
Omega 3
2.5%0.04g
0.04 gvs0.04 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.24%0.04g
Omega 6
0.24%0.04g
0.04 gvs0.04 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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50.5%65.6g
Carbohydrate
50.8%66g
65.6 gvs66 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
66.2%48g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs48 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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NA
Fiber
47.4%18g
NA gvs18 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.8%20.6g
Protein
39%22g
20.6 gvs22 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Pumpkin Flowersvs Boiled Pumpkin Flowers
216%1940μg
Vitamin A
193%1740μg
RAE, retinol activity equivalents
1940 μgvs1740 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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70%0.84mg
Vitamin B1
30%0.36mg
Thiamine
0.84 mgvs0.36 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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115%1.5mg
Vitamin B2
49.2%0.64mg
Riboflavin
1.5 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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86.3%13.8mg
Vitamin B3
38.8%6.2mg
Niacin, nicotinic acid, niacinamide
13.8 mgvs6.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
NA
Pantothenic acid
NA mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
77%1mg
Pyridoxine
NA mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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295%1180μg
Vitamin B9
205%820μg
Folates and Folic Acid
1180 μgvs820 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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622%560mg
Vitamin C
111%100mg
Ascorbic acid
560 mgvs100 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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NA
Vitamin E
5.33%0.8mg
Tocopherols and Tocotrienols
NA mgvs0.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkin Flowersvs Boiled Pumpkin Flowers
78%780mg
Calcium
74%740mg
780 mgvs740 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
NA
Copper
222%2mg
NA mgvs2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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175%14mg
Iron
220%17.6mg
14 mgvs17.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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114%480mg
Magnesium
119%500mg
480 mgvs500 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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

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NA
Molybdenum
NA
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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140%980mg
Phosphorus
97%680mg
980 mgvs680 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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102%3460mg
Potassium
62.4%2120mg
3460 mgvs2120 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25.5%14μg
Selenium
25.5%14μg
14 μgvs14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
6.67%100mg
Sodium
8%120mg
100 mgvs120 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
NA
Zinc
18%2mg
NA mgvs2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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51.4%1903g
Water
51.5%1904g
1903 gvs1904 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Pumpkin Flowers vs Boiled Pumpkin Flowers:
Comparing minerals per 300 calories for Pumpkin Flowers vs Boiled Pumpkin Flowers:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Pumpkin FlowersVS Pumpkin LeavesBoiled Pumpkin FlowersVS Pumpkin Leaves
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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