Comparing Nutrients in 1 pound Tomatoes VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pumpkin	13%	3%	84%

Macro Nutrients

	Tomatoes	Pumpkin	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.13% 4g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pumpkin	Recommended Dietary Allowance
Vitamin A	21% 191μg	215% 1932μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	21.3% 0.28mg	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	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	69% 62mg	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	16.3% 2.45mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pumpkin	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	64% 0.58mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.2% 415g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin B6, 1.5 times more Vitamin C and 7.2 times more Vitamin K than Raw Pumpkin.
• While Raw Pumpkin contains 10.1 times more Vitamin A, 1.4 times more Vitamin B1, 5.8 times more Vitamin B2, 3.3 times more Vitamin B5 and 2 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Pumpkin have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Pumpkin:

• Raw Pumpkin contains 2.1 times more Calcium, 2.2 times more Copper, 3 times more Iron, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Pumpkin have similar amounts of Magnesium, Manganese and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Pumpkin have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 2.4 times more Fiber than Raw Pumpkin.
• While Raw Pumpkin contains 1.7 times more Carbohydrate than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Pumpkin have similar amounts of Sugars and Protein per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Pumpkin have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.