Nutrients in 300 calories of Boiled Pumpkin Leaves

Boiled and Drained Pumpkin Leaves.

Weight per 300 Calories

Boiled Pumpkin Leaves

1429g

Boiled and Drained Pumpkin Leaves has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

41%

52%

300 kcal ▼

Macro Nutrients

Boiled Pumpkin Leaves

Energy300 kcal

10.3%

Boiled and Drained Pumpkin Leaves have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.14 g

3.24%

Boiled and Drained Pumpkin Leaves have 3.1428571428571 g of Fat per 300 calories, which is 3.24% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.63 g

5.1%

Boiled and Drained Pumpkin Leaves have 1.6285714285714 g of Saturated Fat per 300 calories, which is 5.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.086 g

5.36%

Boiled and Drained Pumpkin Leaves have 0.085714285714286 g of Omega 3 per 300 calories, which is 5.36% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.071 g

0.42%

Boiled and Drained Pumpkin Leaves have 0.071428571428571 g of Omega 6 per 300 calories, which is 0.42% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Pumpkin Leaves have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate48.4 g

37.3%

Boiled and Drained Pumpkin Leaves have 48.428571428571 g of Carbohydrate per 300 calories, which is 37.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.86 g

13.6%

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

Boiled and Drained Pumpkin Leaves have 9.8571428571429 g of Sugars per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber38.6 g

102%

Boiled and Drained Pumpkin Leaves have 38.571428571429 g of Fiber per 300 calories, which is 102% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein39 g

69.4%

Boiled and Drained Pumpkin Leaves have 38.857142857143 g of Protein per 300 calories, which is 69.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Pumpkin Leaves

Vitamin A1143 μg

127%

RAE, retinol activity equivalents

Boiled and Drained Pumpkin Leaves have 1142.8571428571 μg of Vitamin A per 300 calories, which is 127% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.97 mg

81%

Thiamine

Boiled and Drained Pumpkin Leaves have 0.97142857142857 mg of Vitamin B1 per 300 calories, which is 81% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.94 mg

149%

Riboflavin

Boiled and Drained Pumpkin Leaves have 1.9428571428571 mg of Vitamin B2 per 300 calories, which is 149% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312 mg

76%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Pumpkin Leaves have 12.142857142857 mg of Vitamin B3 per 300 calories, which is 76% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.6 mg

12%

Pantothenic acid

Boiled and Drained Pumpkin Leaves have 0.6 mg of Vitamin B5 per 300 calories, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.8 mg

215%

Pyridoxine

Boiled and Drained Pumpkin Leaves have 2.8 mg of Vitamin B6 per 300 calories, which is 215% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9357 μg

89.3%

Folates and Folic Acid

Boiled and Drained Pumpkin Leaves have 357.14285714286 μg of Vitamin B9 per 300 calories, which is 89.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Pumpkin Leaves have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C14.3 mg

16%

Ascorbic acid

Boiled and Drained Pumpkin Leaves have 14.285714285714 mg of Vitamin C per 300 calories, which is 16% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Pumpkin Leaves have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E13.7 mg

91%

Tocopherols and Tocotrienols

Boiled and Drained Pumpkin Leaves have 13.714285714286 mg of Vitamin E per 300 calories, which is 91% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1543 μg

1286%

Phytomenadione or phylloquinone

Boiled and Drained Pumpkin Leaves have 1542.8571428571 μg of Vitamin K per 300 calories, which is 1286% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Pumpkin Leaves

Calcium614 mg

61.4%

Boiled and Drained Pumpkin Leaves have 614.28571428571 mg of Calcium per 300 calories, which is 61.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.9 mg

211%

Boiled and Drained Pumpkin Leaves have 1.9 mg of Copper per 300 calories, which is 211% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron45.7 mg

571%

Boiled and Drained Pumpkin Leaves have 45.714285714286 mg of Iron per 300 calories, which is 571% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium543 mg

129%

Boiled and Drained Pumpkin Leaves have 542.85714285714 mg of Magnesium per 300 calories, which is 129% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.07 mg

220%

Boiled and Drained Pumpkin Leaves have 5.0714285714286 mg of Manganese per 300 calories, which is 220% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus1129 mg

161%

Boiled and Drained Pumpkin Leaves have 1128.5714285714 mg of Phosphorus per 300 calories, which is 161% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6257 mg

184%

Boiled and Drained Pumpkin Leaves have 6257.1428571429 mg of Potassium per 300 calories, which is 184% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13 μg

23.4%

Boiled and Drained Pumpkin Leaves have 12.857142857143 μg of Selenium per 300 calories, which is 23.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium114 mg

7.6%

Boiled and Drained Pumpkin Leaves have 114.28571428571 mg of Sodium per 300 calories, which is 7.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.86 mg

26%

Boiled and Drained Pumpkin Leaves have 2.8571428571429 mg of Zinc per 300 calories, which is 26% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1322 g

35.7%

Boiled and Drained Pumpkin Leaves have 1321.5714285714 g of Water per 300 calories, which is 35.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Pumpkin Leaves:

300 calories of Boiled Pumpkin Leaves has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B3.
It also has a good amount of Vitamin B5 and Vitamin C.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained Pumpkin Leaves:

300 calories of Boiled Pumpkin Leaves has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium, Selenium and Zinc.
It also has a good amount of Sodium.

Macronutrients in 300 calories of Boiled and Drained Pumpkin Leaves:

300 calories of Boiled Pumpkin Leaves has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has a good amount of Sugars.
This vegetable has some Fat, Saturated Fat and Omega 3.
It has no Omega 6.

Compare Boiled and Drained Pumpkin Leaves with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Boiled Pumpkin Leaves

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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