Comparing Nutrients in 300 calories Pumpkin FlowersVS Pumpkin Leaves

Weight per 300 calories

Pumpkin Flowers

2000g

Pumpkin Leaves

1579g

Raw Pumpkin Leaves have 1.3 times more energy per unit of mass than Raw Pumpkin Flowers, which is very low in comparison to other foods. Pumpkin Flowers having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Pumpkin Flowers

23%

73%

Pumpkin Leaves

49%

14%

37%

300 kcal ▼

Macro Nutrients

Pumpkin Flowersvs Pumpkin Leaves

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

6.5%6.3g

1.4 gvs6.3 g

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

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2.25%0.72g

Saturated Fat

10.2%3.27g

0.72 gvs3.27 g

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

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2.5%0.04g

Omega 3

12%0.19g

0.04 gvs0.19 g

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

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0.24%0.04g

Omega 6

0.93%0.16g

0.04 gvs0.16 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

28.3%36.8g

65.6 gvs36.8 g

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

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Sugars

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

NA gvsNA 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

NA gvsNA g

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

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36.8%20.6g

Protein

89%49.7g

20.6 gvs49.7 g

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

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Vitamins

Pumpkin Flowersvs Pumpkin Leaves

216%1940μg

Vitamin A

170%1532μg

RAE, retinol activity equivalents

1940 μgvs1532 μg

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

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70%0.84mg

Vitamin B1

124%1.5mg

Thiamine

0.84 mgvs1.5 mg

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

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115%1.5mg

Vitamin B2

155%2.02mg

Riboflavin

1.5 mgvs2.02 mg

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

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86.3%13.8mg

Vitamin B3

91%14.5mg

Niacin, nicotinic acid, niacinamide

13.8 mgvs14.5 mg

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

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Vitamin B5

13.3%0.66mg

Pantothenic acid

NA mgvs0.66 mg

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

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Vitamin B6

251%3.27mg

Pyridoxine

NA mgvs3.27 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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295%1180μg

Vitamin B9

142%568μg

Folates and Folic Acid

1180 μgvs568 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

193%174mg

Ascorbic acid

560 mgvs174 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Pumpkin Flowersvs Pumpkin Leaves

78%780mg

Calcium

61.6%616mg

780 mgvs616 mg

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

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Copper

233%2.1mg

NA mgvs2.1 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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175%14mg

Iron

438%35mg

14 mgvs35 mg

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

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114%480mg

Magnesium

143%600mg

480 mgvs600 mg

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

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Manganese

244%5.6mg

NA mgvs5.6 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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140%980mg

Phosphorus

235%1642mg

980 mgvs1642 mg

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

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102%3460mg

Potassium

202%6884mg

3460 mgvs6884 mg

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

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25.5%14μg

Selenium

26%14.2μg

14 μgvs14.2 μg

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

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6.67%100mg

Sodium

11.6%174mg

100 mgvs174 mg

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

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Zinc

28.7%3.16mg

NA mgvs3.16 mg

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

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51.4%1903g

Water

39.6%1467g

1903 gvs1467 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 Pumpkin Leaves:

Raw Pumpkin Flowers have 1.3 times more Vitamin A, 2.1 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Pumpkin Leaves.
While Raw Pumpkin Leaves contain 1.8 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Pumpkin Flowers.
Both Raw Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pumpkin Flowers vs Pumpkin Leaves:

Raw Pumpkin Flowers have 1.3 times more Calcium and 1.3 times more Water than Raw Pumpkin Leaves.
While Raw Pumpkin Leaves contain 2.5 times more Iron, 1.7 times more Phosphorus, 2 times more Potassium and 1.7 times more Sodium than Raw Pumpkin Flowers.
Both Raw Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Magnesium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Pumpkin Flowers have 1.8 times more Carbohydrate than Raw Pumpkin Leaves.
While Raw Pumpkin Leaves contain 4.5 times more Fat, 4.5 times more Saturated Fat, 4.7 times more Omega 3 and 2.4 times more Protein than Raw Pumpkin Flowers.
Both Raw Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Energy per 300 kcal.
Both Raw Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pumpkin FlowersVS Boiled Pumpkin FlowersPumpkin LeavesVS Boiled Pumpkin FlowersPumpkin FlowersVS Boiled Pumpkin LeavesPumpkin LeavesVS Boiled Pumpkin Leaves

Compare Foods

Comparing Nutrients in 300 calories Pumpkin FlowersVS Pumpkin Leaves

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: