Comparing Nutrients in 100 calories Stewed Canned Tomatoes VS Boiled Pumpkin Flowers

Weight per 100 calories

• Stewed Canned Tomatoes: 385g
• Boiled Pumpkin Flowers: 667g

Stewed Canned Tomatoes have 1.7 times more energy per 100g than Boiled Pumpkin Flowers. It has very low energy density when compared to other foods. Boiled and Drained Pumpkin Flowers having very low energy density.

Discover which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Boiled Pumpkin Flowers?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	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	18.3% 24g	17% 22g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	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	9.97% 7.23g	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	% 6.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.077g	NA	g per day for Men 19-50 years
Fiber	10% 3.85g	15.8% 6g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	13% 7.27g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	3.85% 34.6μg	64.4% 580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.03% 0.065mg	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	4.8% 19.2μg	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	33.8% 30.4mg	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	21.3% 3.2mg	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	13% 131mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	64% 5.1mg	73.3% 5.87mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	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	11% 77mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	20.8% 707mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	8.5% 4.67μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	9.5% 352g	17% 635g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Boiled Pumpkin Flowers Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Boiled Pumpkin Flowers?

Lets compare vitamin content per 100 calories of Stewed Canned Tomatoes vs Boiled Pumpkin Flowers:

• 100 calories of Stewed Canned Tomatoes have 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 12 times more Vitamin E and more Vitamin K than Boiled Pumpkin Flowers.
• While 100 kcal of Boiled and Drained Pumpkin Flowers contain 16.8 times more Vitamin A, 1.6 times more Vitamin B2, 5.1 times more Vitamin B6 and 14.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Pumpkin Flowers provide similar amounts of Vitamin C per 100 calories.
• 100 calories of Boiled Pumpkin Flowers have insufficient amounts of Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Stewed Canned Tomatoes vs Boiled Pumpkin Flowers:

• 100 calories of Stewed Canned Tomatoes have 21.3 times more Sodium than Boiled Pumpkin Flowers.
• While 100 kcal of Boiled and Drained Pumpkin Flowers contain 1.9 times more Calcium, 1.5 times more Copper, 3.6 times more Magnesium, 2.9 times more Phosphorus, 2 times more Selenium and 1.8 times more Water than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Pumpkin Flowers contain similar levels of Iron, Potassium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained Pumpkin Flowers contain 1.6 times more Fiber and 2.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Pumpkin Flowers offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.