Comparing Nutrients in 1 kilogram Tomatoes VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Tomatoes	Pumpkin Leaves	Recommended Dietary Allowance
Energy	6.2% 180kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	18% 23.3g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	NA	38g per day for Men 19-50 years
Protein	15.7% 8.8g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	90% 360μg	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	152% 137mg	122% 110mg	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	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	10% 100mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.5% 945g	25% 929g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Pumpkin Leaves:

• Raw Ripe Red Tomatoes have 2.1 times more Vitamin B5 and 1.2 times more Vitamin C than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 2.3 times more Vitamin A, 2.5 times more Vitamin B1, 6.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Pumpkin Leaves:

• Raw Pumpkin Leaves contain 3.9 times more Calcium, 2.3 times more Copper, 8.2 times more Iron, 3.5 times more Magnesium, 3.1 times more Manganese, 4.3 times more Phosphorus, 1.8 times more Potassium and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Pumpkin Leaves have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 1.7 times more Carbohydrate than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 3.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Pumpkin Leaves have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.