Comparing Nutrients in 100 calories Boiled Flowers Pumpkin with Salt VS Tomatoes in Juice with Salt

Weight per 100 calories

• Boiled Flowers Pumpkin with Salt: 667g
• Tomatoes in Juice with Salt: 625g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Flowers Pumpkin with Salt or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.078% 0.013g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	22% 16g	22% 16g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	11.3% 8.2g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 7.75g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.8% 6g	31.3% 12g	38g per day for Men 19-50 years
Protein	13% 7.27g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	64.4% 580μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.3% 273μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37% 33.3mg	87.5% 78.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.78% 0.27mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Flowers Pumpkin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	24.7% 247mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	73.3% 5.87mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	NA	18.5% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.4% 227mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	20.8% 707mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	108% 1613mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	17% 635g	16% 592g	3700g per day for Men 19-50 years

Boiled Flowers Pumpkin With Salt VS Tomatoes In Juice With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Flowers Pumpkin with Salt or Tomatoes in Juice with Salt?

Lets compare vitamin content per 100 calories of Boiled Flowers Pumpkin with Salt vs Tomatoes in Juice with Salt:

• 100 calories of Boiled Flowers Pumpkin with Salt have 4.6 times more Vitamin A and 5.5 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 100 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 29.9 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B6, 2.4 times more Vitamin C, 13.8 times more Vitamin E and more Vitamin K than Boiled and Drained Flowers Pumpkin with Salt.
• 100 calories of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Flowers Pumpkin with Salt vs Tomatoes in Juice with Salt:

• 100 calories of Boiled Flowers Pumpkin with Salt have 2.1 times more Copper, 1.6 times more Iron, 2.7 times more Magnesium, 2.1 times more Phosphorus, 1.4 times more Selenium and 2.2 times more Sodium than Tomatoes in Juice with Salt.
• While 100 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Potassium than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Tomatoes in Juice with Salt contain similar levels of Calcium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Flowers Pumpkin with Salt have 1.5 times more Protein than Tomatoes in Juice with Salt.
• While 100 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 45.5 times more Omega 6 and 2 times more Fiber than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Tomatoes in Juice with Salt offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Omega 6
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 100 calories.