Comparing Nutrients in 14 ounces Boiled Pumpkin with Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin with Salt	14%	3%	83%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Pumpkin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	20% 7.54g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	127% 1143μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	34% 0.44mg	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	8.93% 35.7μg	7.94% 31.8μg	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	20.7% 18.7mg	55.6% 50mg	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% 3.18mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	28.3% 2.26mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	11.7% 0.27mg	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	17% 119mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	10% 372g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin with Salt VS Tomatoes in Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Pumpkin with Salt versus 14 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Pumpkin with Salt vs Tomatoes in Juice with Salt:

• 14 ounces of Boiled Pumpkin with Salt have 14.4 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.4 times more Vitamin E than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 18.5 times more Vitamin B1, 1.7 times more Vitamin B3, 2.5 times more Vitamin B6, 2.7 times more Vitamin C and 3.3 times more Vitamin K than Boiled and Drained Pumpkin with Salt.
• 14 ounces of Boiled Pumpkin with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Pumpkin with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Pumpkin with Salt vs Tomatoes in Juice with Salt:

• 14 ounces of Boiled Pumpkin with Salt have 1.8 times more Copper, 1.3 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium, 2.1 times more Sodium and 1.9 times more Zinc than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.2 times more Calcium than Boiled and Drained Pumpkin with Salt.
• Both Boiled Pumpkin with Salt and Tomatoes in Juice with Salt contain similar levels of Iron, Magnesium and Water per 14 ounces.
• 14 ounces of Boiled Pumpkin with Salt lack sufficient amounts of Calcium
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Pumpkin with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Pumpkin with Salt have 1.2 times more Carbohydrate than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Fiber than Boiled and Drained Pumpkin with Salt.
• Both Boiled Pumpkin with Salt and Tomatoes in Juice with Salt offer comparable quantities of Sugars per 14 ounces.
• Both Boiled and Drained Pumpkin with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.