Comparing Nutrients in 1 pound Boiled Pumpkin with Salt VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin with Salt	14%	3%	83%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Pumpkin with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	13% 9.43g	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	13% 5g	NA	38g per day for Men 19-50 years
Protein	5.83% 3.27g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	145% 1306μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	36% 0.47mg	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	10.2% 41μg	10.2% 41μg	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	23.7% 21.3mg	31.2% 28mg	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	24% 3.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	6.8% 68mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	45.4% 0.41mg	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	32.3% 2.6mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	26% 0.6mg	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	19.4% 136mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin with Salt VS Canned Tomatoes with Green Chilies per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Pumpkin with Salt vs Canned Tomatoes with Green Chilies:

• 1 pound of Boiled Pumpkin with Salt has 14.4 times more Vitamin A, 4.1 times more Vitamin B2 and 1.4 times more Vitamin B5 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.5 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Pumpkin with Salt.
• Both Boiled Pumpkin with Salt and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Boiled and Drained Pumpkin with Salt as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Pumpkin with Salt vs Canned Tomatoes with Green Chilies:

• 1 pound of Boiled Pumpkin with Salt has 2.2 times more Iron, 2.1 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.3 times more Calcium, 1.5 times more Manganese and 1.7 times more Sodium than Boiled and Drained Pumpkin with Salt.
• Both Boiled Pumpkin with Salt and Canned Tomatoes with Green Chilies contain similar levels of Copper, Magnesium and Water per one pound.
• 1 pound of Boiled Pumpkin with Salt lack sufficient amounts of Calcium
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Boiled and Drained Pumpkin with Salt as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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