Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pumpkin Leaves	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	7.1% 9.25g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	NA	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	NA	38g per day for Men 19-50 years
Protein	6.73% 3.77g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	42.8% 385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	23% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	63% 0.82mg	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	13% 51.6μg	35.7% 143μg	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	101% 90mg	48.5% 43.7mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	58.7% 0.53mg	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	33.7% 2.7mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	61.3% 1.4mg	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	16% 111mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10% 374g	9.96% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Pumpkin Leaves:

• Cooked Ripe Red Tomatoes have 3.1 times more Vitamin B5 and 2.1 times more Vitamin C than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 4 times more Vitamin A, 2.6 times more Vitamin B1, 5.8 times more Vitamin B2, 1.7 times more Vitamin B3, 2.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Pumpkin Leaves:

• Raw Pumpkin Leaves contain 3.5 times more Calcium, 1.8 times more Copper, 3.3 times more Iron, 4.2 times more Magnesium, 3.4 times more Manganese, 3.7 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Pumpkin Leaves have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 1.7 times more Carbohydrate than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 3.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Pumpkin Leaves have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.