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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Pumpkin	13%	3%	84%

Macro Nutrients

	Tomatoes in Juice with Salt	Pumpkin	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.85% 0.014g	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	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	16% 11.6g	17.3% 12.5g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Pumpkin	Recommended Dietary Allowance
Vitamin A	10% 91μg	215% 1932μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	21.3% 0.28mg	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	18% 72.6μg	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	45.4% 41mg	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	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Pumpkin	Recommended Dietary Allowance
Calcium	15% 150mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	64% 0.58mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	24.7% 0.57mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11.2% 415g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 11.5 times more Vitamin B1, 1.8 times more Vitamin B6, 1.4 times more Vitamin C and 2.4 times more Vitamin K than Raw Pumpkin.
• While Raw Pumpkin contains 21.3 times more Vitamin A, 2 times more Vitamin B2, 2.5 times more Vitamin B5, 2 times more Vitamin B9 and 1.8 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 Raw Pumpkin have similar amounts of Vitamin B3 per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.6 times more Calcium, 2.3 times more Selenium and 115 times more Sodium than Raw Pumpkin.
• While Raw Pumpkin contains 2.4 times more Copper, 1.4 times more Iron, 1.8 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium and 2.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Pumpkin have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.8 times more Fiber than Raw Pumpkin.
• While Raw Pumpkin contains 1.9 times more Carbohydrate and 1.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Pumpkin have similar amounts of Sugars per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Pumpkin have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.