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Comparing Nutrients in 100 calories Pumpkin LeavesVS Carrots

Weight per 100 calories

Pumpkin Leaves
526g
Carrots
244g

Raw Carrots have 2.2 times more energy per unit of mass than Raw Pumpkin Leaves, which is low in comparison to other foods. Pumpkin Leaves having very low energy density.

Which food has more nutrients per 100 calories - Pumpkin Leaves or Carrots?

Macros Ratio

Protein Fat Carbs

Pumpkin Leaves
49%
14%
37%
Carrots
8%
5%
87%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
2.17%2.1g
Fat
0.6%0.59g
2.1 gvs0.59 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.4%1.1g
Saturated Fat
0.24%0.078g
1.1 gvs0.078 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.95%0.063g
Omega 3
0.3%0.005g
0.063 gvs0.005 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.31%0.053g
Omega 6
1.43%0.24g
0.053 gvs0.24 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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9.43%12.3g
Carbohydrate
18%23.4g
12.3 gvs23.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
16%11.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs11.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.85%1.34g
≤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 gvs1.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%8.76g
NA gvs8.76 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
18%6.83g
NA gvs6.83 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
29.6%16.6g
Protein
4.05%2.27g
16.6 gvs2.27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

56.7%511μg
Vitamin A
226%2037μg
RAE, retinol activity equivalents
511 μgvs2037 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41.2%0.49mg
Vitamin B1
13.4%0.16mg
Thiamine
0.49 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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52%0.67mg
Vitamin B2
11%0.14mg
Riboflavin
0.67 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.3%4.84mg
Vitamin B3
15%2.4mg
Niacin, nicotinic acid, niacinamide
4.84 mgvs2.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.42%0.22mg
Vitamin B5
13.3%0.67mg
Pantothenic acid
0.22 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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84%1.1mg
Vitamin B6
26%0.34mg
Pyridoxine
1.1 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
18%5.4μg
Biotin
NA μgvs5.4 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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47.4%189μg
Vitamin B9
11.6%46.3μg
Folates and Folic Acid
189 μgvs46.3 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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64.3%58mg
Vitamin C
16%14.4mg
Ascorbic acid
58 mgvs14.4 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
10.7%1.6mg
Tocopherols and Tocotrienols
NA mgvs1.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
27%32μg
Phytomenadione or phylloquinone
NA μgvs32 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

20.5%205mg
Calcium
8.05%80.5mg
205 mgvs80.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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77.8%0.7mg
Copper
12%0.11mg
0.7 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.2%7.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs7.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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146%11.7mg
Iron
9.15%0.73mg
11.7 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47.6%200mg
Magnesium
6.97%29.3mg
200 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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81.2%1.87mg
Manganese
15%0.35mg
1.87 mgvs0.35 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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78%547mg
Phosphorus
12%85.4mg
547 mgvs85.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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67.5%2295mg
Potassium
23%780mg
2295 mgvs780 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.6%4.74μg
Selenium
0.44%0.24μg
4.74 μgvs0.24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.86%58mg
Sodium
11.2%168mg
58 mgvs168 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.57%1.05mg
Zinc
5.32%0.59mg
1.05 mgvs0.59 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.2%489g
Water
5.82%215g
489 gvs215 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Pumpkin Leaves vs Carrots:
Comparing minerals per 100 calories for Pumpkin Leaves vs Carrots:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: