Comparing Nutrients in 100 grams Boiled Pumpkin LeavesVS Pumpkin

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin Leaves

41%

52%

Pumpkin

13%

84%

100 g ▼

Macro Nutrients

Boiled Pumpkin Leavesvs Pumpkin

0.72%21kcal

Energy

0.9%26kcal

21 kcalvs26 kcal

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

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0.23%0.22g

Fat

0.1%0.1g

0.22 gvs0.1 g

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

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0.36%0.11g

Saturated Fat

0.16%0.052g

0.11 gvs0.052 g

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

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0.38%0.006g

Omega 3

0.19%0.003g

0.006 gvs0.003 g

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

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0.029%0.005g

Omega 6

0.012%0.002g

0.005 gvs0.002 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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2.6%3.4g

Carbohydrate

5%6.5g

3.4 gvs6.5 g

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

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0.95%0.69g

Sugars

3.8%2.76g

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

0.69 gvs2.76 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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7.1%2.7g

Fiber

1.3%0.5g

2.7 gvs0.5 g

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

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4.86%2.72g

Protein

1.8%1g

2.72 gvs1 g

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

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Vitamins

Boiled Pumpkin Leavesvs Pumpkin

8.9%80μg

Vitamin A

47.3%426μg

RAE, retinol activity equivalents

80 μgvs426 μg

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

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5.67%0.068mg

Vitamin B1

4.17%0.05mg

Thiamine

0.068 mgvs0.05 mg

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

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10.5%0.14mg

Vitamin B2

8.46%0.11mg

Riboflavin

0.14 mgvs0.11 mg

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

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5.3%0.85mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs0.6 mg

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

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0.84%0.042mg

Vitamin B5

5.96%0.3mg

Pantothenic acid

0.042 mgvs0.3 mg

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

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15%0.2mg

Vitamin B6

4.7%0.061mg

Pyridoxine

0.2 mgvs0.061 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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6.25%25μg

Vitamin B9

4%16μg

Folates and Folic Acid

25 μgvs16 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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1.1%1mg

Vitamin C

10%9mg

Ascorbic acid

1 mgvs9 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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6.4%0.96mg

Vitamin E

7.07%1.06mg

Tocopherols and Tocotrienols

0.96 mgvs1.06 mg

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

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90%108μg

Vitamin K

0.92%1.1μg

Phytomenadione or phylloquinone

108 μgvs1.1 μg

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

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Minerals

Boiled Pumpkin Leavesvs Pumpkin

4.3%43mg

Calcium

2.1%21mg

43 mgvs21 mg

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

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14.8%0.13mg

Copper

14%0.13mg

0.13 mgvs0.13 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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40%3.2mg

Iron

10%0.8mg

3.2 mgvs0.8 mg

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

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9.05%38mg

Magnesium

2.86%12mg

38 mgvs12 mg

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

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15.4%0.36mg

Manganese

5.43%0.13mg

0.36 mgvs0.13 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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11.3%79mg

Phosphorus

6.3%44mg

79 mgvs44 mg

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

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13%438mg

Potassium

10%340mg

438 mgvs340 mg

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

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1.64%0.9μg

Selenium

0.55%0.3μg

0.9 μgvs0.3 μg

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

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0.53%8mg

Sodium

0.067%1mg

8 mgvs1 mg

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

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1.8%0.2mg

Zinc

2.9%0.32mg

0.2 mgvs0.32 mg

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

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2.5%93g

Water

2.48%92g

93 gvs92 g

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

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Lets compare vitamin content per 100 grams of Boiled Pumpkin Leaves vs Pumpkin:

Boiled and Drained Pumpkin Leaves have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 98.2 times more Vitamin K than Raw Pumpkin.
While Raw Pumpkin contains 5.3 times more Vitamin A, 7.1 times more Vitamin B5 and 9 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
Both Boiled and Drained Pumpkin Leaves and Raw Pumpkin have similar amounts of Vitamin E per 100 g.
Both Boiled and Drained Pumpkin Leaves as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Pumpkin Leaves vs Pumpkin:

Boiled and Drained Pumpkin Leaves have 2 times more Calcium, 4 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 3 times more Selenium than Raw Pumpkin.
While Raw Pumpkin contains 1.6 times more Zinc than Boiled and Drained Pumpkin Leaves.
Both Boiled and Drained Pumpkin Leaves and Raw Pumpkin have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Boiled and Drained Pumpkin Leaves have 5.4 times more Fiber and 2.7 times more Protein than Raw Pumpkin.
While Raw Pumpkin contains 1.9 times more Carbohydrate and 4 times more Sugars than Boiled and Drained Pumpkin Leaves.
Both Boiled and Drained Pumpkin Leaves as well as Raw Pumpkin have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Boiled Pumpkin LeavesVS Boiled PumpkinPumpkinVS Boiled Pumpkin

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Comparing Nutrients in 100 grams Boiled Pumpkin LeavesVS Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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