Comparing Nutrients in 1 kilogram Pumpkin Flowers VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Pumpkin Flowers	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	5.17% 150kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.2% 32.8g	28% 36.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	18.4% 10.3g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	108% 970μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	79.2% 1.03mg	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	148% 590μg	22.5% 90μg	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	311% 280mg	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	39% 390mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	NA	100% 0.9mg	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	87.5% 7mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	57.4% 1.32mg	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	70% 490mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	NA	12% 1.3mg	11mg per day for Men 19-50 years
Water	25.7% 952g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Flowers VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Pumpkin Flowers versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pumpkin Flowers vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Pumpkin Flowers has 4.9 times more Vitamin A, 1.2 times more Vitamin B1, 3.9 times more Vitamin B2, 6.6 times more Vitamin B9 and 4.5 times more Vitamin C than Canned Tomatoes with Green Chilies.
• Both Pumpkin Flowers and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Pumpkin Flowers as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pumpkin Flowers vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Pumpkin Flowers has 2 times more Calcium, 2.7 times more Iron, 2.2 times more Magnesium, 3.5 times more Phosphorus and 1.6 times more Potassium than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 80.2 times more Sodium than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Canned Tomatoes with Green Chilies contain similar levels of Water per one kilogram.
• Both Raw Pumpkin Flowers as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Raw Pumpkin Flowers and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of macro-nutrients per 1 kg
• Both Pumpkin Flowers and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Pumpkin Flowers as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.