Comparing Nutrients in 14 ounces Pumpkin Flowers VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pumpkin Flowers	Tomatoes	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Tomatoes	Recommended Dietary Allowance
Vitamin A	42.8% 385μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	15% 59.5μg	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	123% 111mg	60.4% 54.4mg	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	NA	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Tomatoes	Recommended Dietary Allowance
Calcium	15.5% 155mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	NA	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	34.7% 2.78mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	19.7% 0.45mg	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	27.8% 194mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10.2% 378g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pumpkin Flowers vs Tomatoes:

• Raw Pumpkin Flowers have 2.3 times more Vitamin A, 3.9 times more Vitamin B2, 3.9 times more Vitamin B9 and 2 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Pumpkin Flowers and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Raw Pumpkin Flowers as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pumpkin Flowers vs Tomatoes:

• Raw Pumpkin Flowers have 3.9 times more Calcium, 2.6 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Potassium than Raw Pumpkin Flowers.
• Both Raw Pumpkin Flowers and Raw Ripe Red Tomatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Raw Pumpkin Flowers and Raw Ripe Red Tomatoes have similar amounts of macro-nutrients per 14 oz
• Both Raw Pumpkin Flowers and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Raw Pumpkin Flowers as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.