Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	5.5% 160kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	26% 34g	130g per day for Men 19-50 years
Sugars	35% 25.5g	9.5% 6.9g	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	18% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	71% 27g	38g per day for Men 19-50 years
Protein	14% 7.9g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	89% 800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	151% 1.96mg	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	20% 80μg	62.5% 250μg	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	140% 126mg	11% 10mg	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	39.3% 5.9mg	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	33% 330mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	154% 3.55mg	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	24.3% 170mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	129% 4380mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Boiled Pumpkin Leaves per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Boiled Pumpkin Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Boiled Pumpkin Leaves:

• 1 kilogram of Tomatoes in Juice with Salt has 8.5 times more Vitamin B1, 2.8 times more Vitamin B5 and 12.6 times more Vitamin C than Boiled Pumpkin Leaves.
• While 1 kg of Boiled and Drained Pumpkin Leaves contains 4 times more Vitamin A, 2.5 times more Vitamin B2, 1.8 times more Vitamin B6, 3.1 times more Vitamin B9, 1.6 times more Vitamin E and 41.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Pumpkin Leaves provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Boiled Pumpkin Leaves:

• 1 kilogram of Tomatoes in Juice with Salt has 14.4 times more Sodium than Boiled Pumpkin Leaves.
• While 1 kg of Boiled and Drained Pumpkin Leaves contains 1.3 times more Calcium, 2.6 times more Copper, 5.6 times more Iron, 3.8 times more Magnesium, 5.2 times more Manganese, 4.6 times more Phosphorus and 2.3 times more Potassium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Pumpkin Leaves contain similar levels of Water per one kilogram.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Pumpkin Leaves lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 3.7 times more Sugars than Boiled Pumpkin Leaves.
• While 1 kg of Boiled and Drained Pumpkin Leaves contains 1.4 times more Fiber and 3.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Pumpkin Leaves offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.