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

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	0.078% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	16.3% 21g	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	11.3% 8.2g	NA	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	% 7.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	15.8% 6g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	13% 7.27g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Tomatoes in Juice with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Calcium	20.6% 206mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	NA	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	44.5% 3.56mg	73.3% 5.87mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	NA	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	15% 106mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	20.8% 707mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	108% 1613mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	16% 592g	17% 635g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Tomatoes in Juice with Salt have 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 Flowers Pumpkin with Salt.
• While 100 kcal of Boiled and Drained Flowers Pumpkin with Salt contain 4.6 times more Vitamin A and 5.5 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 100 calories of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Tomatoes in Juice with Salt have 1.7 times more Potassium than Boiled Flowers Pumpkin with Salt.
• While 100 kcal of Boiled and Drained Flowers Pumpkin with Salt contain 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 Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Flowers Pumpkin with Salt contain similar levels of Calcium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

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