Comparing Nutrients in 500 calories Pumpkin FlowersVS Boiled Pumpkin Leaves

Weight per 500 calories

Pumpkin Flowers

3333g

Boiled Pumpkin Leaves

2381g

Boiled and Drained Pumpkin Leaves have 1.4 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 500 calories - Pumpkin Flowers or Boiled Pumpkin Leaves?

Macros Ratio

Protein Fat Carbs

Pumpkin Flowers

23%

73%

Boiled Pumpkin Leaves

41%

52%

500 kcal ▼

Macro Nutrients

Pumpkin Flowersvs Boiled Pumpkin Leaves

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.4%2.33g

Fat

5.4%5.24g

2.33 gvs5.24 g

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

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3.75%1.2g

Saturated Fat

8.5%2.7g

1.2 gvs2.7 g

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

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4.17%0.067g

Omega 3

8.93%0.14g

0.067 gvs0.14 g

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

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0.39%0.067g

Omega 6

0.7%0.12g

0.067 gvs0.12 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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84%109g

Carbohydrate

62%80.7g

109 gvs80.7 g

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

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Sugars

22.7%16.4g

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

NA gvs16.4 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

169%64.3g

NA gvs64.3 g

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

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61.3%34.3g

Protein

116%64.8g

34.3 gvs64.8 g

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

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Vitamins

Pumpkin Flowersvs Boiled Pumpkin Leaves

359%3233μg

Vitamin A

212%1905μg

RAE, retinol activity equivalents

3233 μgvs1905 μg

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

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117%1.4mg

Vitamin B1

135%1.6mg

Thiamine

1.4 mgvs1.6 mg

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

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192%2.5mg

Vitamin B2

249%3.24mg

Riboflavin

2.5 mgvs3.24 mg

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

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144%23mg

Vitamin B3

126%20.2mg

Niacin, nicotinic acid, niacinamide

23 mgvs20.2 mg

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

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Vitamin B5

20%1mg

Pantothenic acid

NA mgvs1 mg

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

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Vitamin B6

359%4.67mg

Pyridoxine

NA mgvs4.67 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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492%1967μg

Vitamin B9

149%595μg

Folates and Folic Acid

1967 μgvs595 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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1037%933mg

Vitamin C

26.5%24mg

Ascorbic acid

933 mgvs24 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

152%23mg

Tocopherols and Tocotrienols

NA mgvs23 mg

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

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Vitamin K

2143%2571μg

Phytomenadione or phylloquinone

NA μgvs2571 μg

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

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Minerals

Pumpkin Flowersvs Boiled Pumpkin Leaves

130%1300mg

Calcium

102%1024mg

1300 mgvs1024 mg

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

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Copper

352%3.17mg

NA mgvs3.17 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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292%23.3mg

Iron

952%76mg

23.3 mgvs76 mg

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

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190%800mg

Magnesium

215%905mg

800 mgvs905 mg

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

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Manganese

367%8.45mg

NA mgvs8.45 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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233%1633mg

Phosphorus

269%1881mg

1633 mgvs1881 mg

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

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170%5767mg

Potassium

307%10429mg

5767 mgvs10429 mg

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

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42.4%23.3μg

Selenium

39%21.4μg

23.3 μgvs21.4 μg

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

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11%167mg

Sodium

12.7%190mg

167 mgvs190 mg

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

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Zinc

43.3%4.76mg

NA mgvs4.76 mg

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

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85.7%3172g

Water

59.5%2203g

3172 gvs2203 g

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

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Lets compare vitamin content per 500 calories of Pumpkin Flowers vs Boiled Pumpkin Leaves:

Raw Pumpkin Flowers have 1.7 times more Vitamin A, 3.3 times more Vitamin B9 and 39.2 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
While Boiled and Drained Pumpkin Leaves contain 1.3 times more Vitamin B2 than Raw Pumpkin Flowers.
Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Leaves have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Raw Pumpkin Flowers as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pumpkin Flowers vs Boiled Pumpkin Leaves:

Raw Pumpkin Flowers have 1.3 times more Calcium and 1.4 times more Water than Boiled and Drained Pumpkin Leaves.
While Boiled and Drained Pumpkin Leaves contain 3.3 times more Iron and 1.8 times more Potassium than Raw Pumpkin Flowers.
Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Leaves have similar amounts of Magnesium, Phosphorus, Selenium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Pumpkin Flowers have 1.4 times more Carbohydrate than Boiled and Drained Pumpkin Leaves.
While Boiled and Drained Pumpkin Leaves contain 2.2 times more Fat, 2.3 times more Saturated Fat, 2.1 times more Omega 3 and 1.9 times more Protein than Raw Pumpkin Flowers.
Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Leaves have similar amounts of Energy per 500 kcal.
Both Raw Pumpkin Flowers as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Pumpkin FlowersVS Boiled Pumpkin FlowersBoiled Pumpkin LeavesVS Boiled Pumpkin FlowersPumpkin FlowersVS PumpkinBoiled Pumpkin LeavesVS Pumpkin

Compare Foods

Comparing Nutrients in 500 calories Pumpkin FlowersVS Boiled Pumpkin Leaves

Weight per 500 calories

Which food has more nutrients per 500 calories - Pumpkin Flowers or Boiled Pumpkin Leaves?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: