Comparing Nutrients in 100 calories Tomatoes VS Canned Pumpkin

Weight per 100 calories

• Tomatoes: 556g
• Canned Pumpkin: 294g

Canned Pumpkin no Salt has 1.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes or Canned Pumpkin?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Tomatoes	Canned Pumpkin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	1.47% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.12% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	20% 14.6g	13.4% 9.7g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	22.4% 8.53g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	5.78% 3.24g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	26% 233μg	254% 2288μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	6.75% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	8.82% 35.3μg	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	84.6% 76mg	13.7% 12.4mg	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% 3mg	20.8% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	39.2% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Pumpkin	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	16% 67.6mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	19% 0.44mg	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	19% 133mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	18% 606mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.98% 14.7mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	14% 525g	7.15% 265g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2.9 times more Vitamin B1, 3.1 times more Vitamin B3, 2.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 6.2 times more Vitamin C than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 9.8 times more Vitamin A, 1.5 times more Vitamin B2 and 2.4 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Pumpkin no Salt have similar amounts of Vitamin E and Vitamin K per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Canned Pumpkin:

• Raw Ripe Red Tomatoes have 1.4 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium, 1.9 times more Sodium, 1.9 times more Zinc and 2 times more Water than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 1.4 times more Calcium, 2.7 times more Iron and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Pumpkin no Salt have similar amounts of Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 1.3 times more Fat, 21.6 times more Omega 6, 1.5 times more Sugars and 1.5 times more Protein than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 2.8 times more Saturated Fat, 1.4 times more Omega 3 and 1.3 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Pumpkin no Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Canned Pumpkin no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.