Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pumpkin	13%	3%	84%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pumpkin	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.64% 0.21g	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	0.98% 0.17g	0.047% 0.008g	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	20% 25.8g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	15% 11g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pumpkin	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	18.6% 0.24mg	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	16% 63.5μg	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	101% 90mg	39.7% 35.7mg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pumpkin	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	56% 0.5mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	21.6% 0.5mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10% 374g	9.83% 364g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin B6, 2.5 times more Vitamin C and 2.5 times more Vitamin K than Raw Pumpkin.
• While Raw Pumpkin contains 17.8 times more Vitamin A, 1.4 times more Vitamin B1, 5 times more Vitamin B2, 2.3 times more Vitamin B5 and 1.9 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Pumpkin have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Pumpkin contains 1.9 times more Calcium, 1.7 times more Copper, 1.3 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 2.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Pumpkin have similar amounts of Iron, Manganese and Water per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Pumpkin have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 1.4 times more Fiber than Raw Pumpkin.
• While Raw Pumpkin contains 1.6 times more Carbohydrate than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Pumpkin have similar amounts of Sugars and Protein per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Pumpkin have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.