Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	15% 19.5g	130g per day for Men 19-50 years
Sugars	16% 11.6g	13% 9.43g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	13% 5g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	10% 91μg	145% 1306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	15.4% 0.2mg	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	9.07% 36.3μg	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	63.5% 57mg	23.7% 21.3mg	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	18% 2.68mg	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	46% 0.41mg	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	32.3% 2.6mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	17.6% 0.4mg	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	11% 77mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11.5% 425g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 18.5 times more Vitamin B1, 1.7 times more Vitamin B3, 2.5 times more Vitamin B6, 2.7 times more Vitamin C and 3.3 times more Vitamin K than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 14.4 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.4 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Pumpkin with Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.2 times more Calcium and 3.5 times more Selenium than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 1.8 times more Copper, 1.3 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Sodium and 1.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Pumpkin with Salt have similar amounts of Iron, Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.2 times more Sugars and 1.7 times more Fiber than Boiled and Drained Pumpkin with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Pumpkin with Salt have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.