Comparing Nutrients in 100 calories Cooked Ripe Red Tomatoes VS Boiled Pumpkin Leaves with Salt

Weight per 100 calories

• Cooked Ripe Red Tomatoes: 556g
• Boiled Pumpkin Leaves with Salt: 476g

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

Discover which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Boiled Pumpkin Leaves with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Pumpkin Leaves with Salt	41%	7%	52%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	12.4% 16g	130g per day for Men 19-50 years
Sugars	19% 14g	4.53% 3.3g	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	10% 7.28g	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	% 6.56g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.2% 3.9g	34% 13g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Vitamin A	15% 133μg	42.3% 381μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	25.3% 4.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	71.8% 0.93mg	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	18% 72.2μg	29.8% 119μg	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	141% 127mg	5.3% 4.76mg	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	20.7% 3.1mg	30.5% 4.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	429% 514μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	20.5% 205mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	70.4% 0.63mg	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	47.2% 3.78mg	190% 15.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	73.5% 1.7mg	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	22.2% 156mg	53.7% 376mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	61.3% 2086mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	77.5% 1162mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	14% 524g	12% 441g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Boiled Pumpkin Leaves With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Boiled Pumpkin Leaves with Salt?

Lets compare vitamin content per 100 calories of Cooked Ripe Red Tomatoes vs Boiled Pumpkin Leaves with Salt:

• 100 calories of Cooked Ripe Red Tomatoes have 3.6 times more Vitamin B5 and 26.6 times more Vitamin C than Boiled Pumpkin Leaves with Salt.
• While 100 kcal of Boiled and Drained Pumpkin Leaves with Salt contain 2.9 times more Vitamin A, 1.6 times more Vitamin B1, 5.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9, 1.5 times more Vitamin E and 33.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Ripe Red Tomatoes vs Boiled Pumpkin Leaves with Salt:

• 100 kcal of Boiled and Drained Pumpkin Leaves with Salt contain 3.4 times more Calcium, 1.5 times more Copper, 4 times more Iron, 3.6 times more Magnesium, 2.9 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium and 19 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Pumpkin Leaves with Salt contain similar levels of Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Ripe Red Tomatoes have 1.4 times more Carbohydrate and 4.2 times more Sugars than Boiled Pumpkin Leaves with Salt.
• While 100 kcal of Boiled and Drained Pumpkin Leaves with Salt contain 3.3 times more Fiber and 2.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Pumpkin Leaves with Salt offer comparable quantities of Energy per 100 calories.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Pumpkin Leaves with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.