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Nutrients in 14 ounces of Boiled Pumpkin Leaves

Boiled and Drained Pumpkin Leaves.

Macros Ratio

Protein Fat Carbs
41%
7%
52%
14 oz ▼

Macro Nutrients

Boiled Pumpkin Leaves
Energy83.3 kcal
2.87%
Boiled and Drained Pumpkin Leaves have 83.34753 kcal of Energy per 14 ounces, which is 2.87% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.87 g
0.9%
Boiled and Drained Pumpkin Leaves have 0.8731646 g of Fat per 14 ounces, which is 0.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.45 g
1.4%
Boiled and Drained Pumpkin Leaves have 0.45245802 g of Saturated Fat per 14 ounces, which is 1.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.024 g
1.5%
Boiled and Drained Pumpkin Leaves have 0.02381358 g of Omega 3 per 14 ounces, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.02 g
0.12%
Boiled and Drained Pumpkin Leaves have 0.01984465 g of Omega 6 per 14 ounces, which is 0.12% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Pumpkin Leaves have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13.5 g
10.3%
Boiled and Drained Pumpkin Leaves have 13.4546727 g of Carbohydrate per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.74 g
3.78%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Pumpkin Leaves have 2.7385617 g of Sugars per 14 ounces, which is 3.78% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber10.7 g
28.2%
Boiled and Drained Pumpkin Leaves have 10.716111 g of Fiber per 14 ounces, which is 28.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein10.8 g
19.3%
Boiled and Drained Pumpkin Leaves have 10.7954896 g of Protein per 14 ounces, which is 19.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Pumpkin Leaves
Vitamin A318 μg
35.3%
RAE, retinol activity equivalents
Boiled and Drained Pumpkin Leaves have 317.5144 μg of Vitamin A per 14 ounces, which is 35.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.27 mg
22.5%
Thiamine
Boiled and Drained Pumpkin Leaves have 0.26988724 mg of Vitamin B1 per 14 ounces, which is 22.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.54 mg
41.5%
Riboflavin
Boiled and Drained Pumpkin Leaves have 0.53977448 mg of Vitamin B2 per 14 ounces, which is 41.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.37 mg
21%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Pumpkin Leaves have 3.3735905 mg of Vitamin B3 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.17 mg
3.33%
Pantothenic acid
Boiled and Drained Pumpkin Leaves have 0.16669506 mg of Vitamin B5 per 14 ounces, which is 3.33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.78 mg
60%
Pyridoxine
Boiled and Drained Pumpkin Leaves have 0.77791028 mg of Vitamin B6 per 14 ounces, which is 60% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B999 μg
25%
Folates and Folic Acid
Boiled and Drained Pumpkin Leaves have 99.22325 μg of Vitamin B9 per 14 ounces, which is 25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Pumpkin Leaves have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3.97 mg
4.4%
Ascorbic acid
Boiled and Drained Pumpkin Leaves have 3.96893 mg of Vitamin C per 14 ounces, which is 4.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Pumpkin Leaves have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.8 mg
25.4%
Tocopherols and Tocotrienols
Boiled and Drained Pumpkin Leaves have 3.8101728 mg of Vitamin E per 14 ounces, which is 25.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K429 μg
357%
Phytomenadione or phylloquinone
Boiled and Drained Pumpkin Leaves have 428.64444 μg of Vitamin K per 14 ounces, which is 357% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Pumpkin Leaves
Calcium171 mg
17%
Boiled and Drained Pumpkin Leaves have 170.66399 mg of Calcium per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.53 mg
58.7%
Boiled and Drained Pumpkin Leaves have 0.52786769 mg of Copper per 14 ounces, which is 58.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron12.7 mg
159%
Boiled and Drained Pumpkin Leaves have 12.700576 mg of Iron per 14 ounces, which is 159% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium151 mg
36%
Boiled and Drained Pumpkin Leaves have 150.81934 mg of Magnesium per 14 ounces, which is 36% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.4 mg
61.3%
Boiled and Drained Pumpkin Leaves have 1.40897015 mg of Manganese per 14 ounces, which is 61.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus314 mg
44.8%
Boiled and Drained Pumpkin Leaves have 313.54547 mg of Phosphorus per 14 ounces, which is 44.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1738 mg
51%
Boiled and Drained Pumpkin Leaves have 1738.39134 mg of Potassium per 14 ounces, which is 51% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.57 μg
6.5%
Boiled and Drained Pumpkin Leaves have 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium31.8 mg
2.1%
Boiled and Drained Pumpkin Leaves have 31.75144 mg of Sodium per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.79 mg
7.2%
Boiled and Drained Pumpkin Leaves have 0.793786 mg of Zinc per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water367 g
9.92%
Boiled and Drained Pumpkin Leaves have 367.1657143 g of Water per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled and Drained Pumpkin Leaves:
Minerals in 14 ounces of Boiled and Drained Pumpkin Leaves:
Macronutrients in 14 ounces of Boiled and Drained Pumpkin Leaves:



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