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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Pumpkin Leaves with Salt	41%	7%	52%

Macro Nutrients

	Tomatoes	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.13% 0.023g	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	16.5% 12g	4.3% 3.13g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.13% 4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Vitamin A	21% 191μg	40.3% 363μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	68.4% 0.89mg	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	28.3% 113μg	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	5.04% 4.54mg	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	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	67% 0.6mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	70% 1.6mg	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	15.6% 109mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	58.4% 1987mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Boiled Pumpkin Leaves with Salt per 1 lb

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

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

• 1 pound of Tomatoes has 13.7 times more Vitamin C than Boiled Pumpkin Leaves with Salt.
• While 1 lb of Boiled and Drained Pumpkin Leaves with Salt contains 1.9 times more Vitamin A, 1.8 times more Vitamin B1, 7.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B6, 1.7 times more Vitamin B9, 1.8 times more Vitamin E and 13.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin C
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Boiled and Drained Pumpkin Leaves with Salt contains 4.3 times more Calcium, 2.3 times more Copper, 11.9 times more Iron, 3.5 times more Magnesium, 3.1 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium and 48.8 times more Sodium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Boiled Pumpkin Leaves with Salt contain similar levels of Water per one pound.
• 1 pound of Tomatoes lack sufficient amounts of Calcium
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Pumpkin Leaves with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes has 3.8 times more Sugars than Boiled Pumpkin Leaves with Salt.
• While 1 lb of Boiled and Drained Pumpkin Leaves with Salt contains 2.3 times more Fiber and 3.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Tomatoes and Boiled Pumpkin Leaves with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tomatoes provide inadequate amounts of Protein
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Pumpkin Leaves with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.