Comparing Nutrients in 100 calories Pumpkin Leaves VS Tomatoes in Juice with Salt

Weight per 100 calories

• Pumpkin Leaves: 526g
• Tomatoes in Juice with Salt: 625g

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

Which food has more nutrients per 100 calories - Pumpkin Leaves or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Pumpkin Leaves	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	3.95% 0.063g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	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	9.43% 12.3g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	56.7% 511μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.2% 0.49mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.84mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.42% 0.22mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	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	47.4% 189μg	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	64.3% 58mg	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	NA	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	20.5% 205mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	146% 11.7mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	81.2% 1.87mg	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	78% 547mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	67.5% 2295mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.74μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	3.86% 58mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	9.57% 1.05mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	13.2% 489g	16% 592g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Leaves have 4.1 times more Vitamin A, 2 times more Vitamin B2, 1.6 times more Vitamin B6 and 3.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 7.3 times more Vitamin B1, 3.3 times more Vitamin B5 and 1.4 times more Vitamin C than Raw Pumpkin Leaves.
• Both Raw Pumpkin Leaves and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Pumpkin Leaves as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Pumpkin Leaves have 2.2 times more Copper, 3.3 times more Iron, 3.2 times more Magnesium, 4.4 times more Manganese, 5.2 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 12.4 times more Sodium than Raw Pumpkin Leaves.
• Both Raw Pumpkin Leaves and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Pumpkin Leaves have 1.3 times more Fat, 5.1 times more Saturated Fat, 2.5 times more Omega 3 and 3.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 11.5 times more Omega 6 and 1.8 times more Carbohydrate than Raw Pumpkin Leaves.
• Both Raw Pumpkin Leaves and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 100 kcal.
• Both Raw Pumpkin Leaves as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.