Comparing Nutrients in 1 pound Tomatoes VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Tomatoes	Canned Pumpkin	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	16.5% 12g	20.6% 15g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	34.6% 13g	38g per day for Men 19-50 years
Protein	7.13% 4g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	21% 191μg	392% 3529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	13.6% 54.4μg	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	69% 62mg	21% 19mg	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	16.3% 2.45mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	60.5% 72.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Pumpkin	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	54% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	29.4% 0.68mg	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	15.6% 109mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Canned Pumpkin:

• Raw Ripe Red Tomatoes have 1.5 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.3 times more Vitamin C than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 18.5 times more Vitamin A, 2.8 times more Vitamin B2, 4.5 times more Vitamin B5, 2 times more Vitamin E and 2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Canned Pumpkin:

• Canned Pumpkin no Salt contains 2.6 times more Calcium, 1.8 times more Copper, 5.1 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese and 1.5 times more Phosphorus than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Pumpkin no Salt have similar amounts of Potassium, Zinc and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Canned Pumpkin no Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Pumpkin no Salt contains 1.9 times more Energy, 2.1 times more Carbohydrate, 1.3 times more Sugars, 2.4 times more Fiber and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.