Comparing Nutrients in 300 calories Boiled Pumpkin VS Stewed Canned Tomatoes

Weight per 300 calories

• Boiled Pumpkin: 1500g
• Stewed Canned Tomatoes: 1154g

Stewed Canned Ripe Red Tomatoes have 1.3 times more energy per unit of mass than Boiled and Drained Pumpkin, which is very low in comparison to other foods. Boiled Pumpkin having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Pumpkin or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Pumpkin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	55% 71.4g	130g per day for Men 19-50 years
Sugars	43% 31g	56% 40.6g	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	NA	30% 21.7g	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	NA	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	43.4% 16.5g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	19.3% 11g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	480% 4320μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.8% 0.47mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	15% 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	33.8% 135μg	14.4% 57.7μg	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	78.3% 70.5mg	101% 91mg	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	80% 12mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	22.5% 225mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	107% 8.55mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	29.6% 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	64.3% 450mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	38% 1405g	28.5% 1056g	3700g per day for Men 19-50 years

Boiled Pumpkin VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Pumpkin or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Boiled Pumpkin vs Stewed Canned Tomatoes:

• 300 calories of Boiled Pumpkin have 41.6 times more Vitamin A, 2.9 times more Vitamin B2, 2.3 times more Vitamin B5, 3.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.3 times more Vitamin E than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Vitamin B3, 1.3 times more Vitamin C and 2.3 times more Vitamin K than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per 300 calories.
• Both Boiled and Drained Pumpkin as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Pumpkin vs Stewed Canned Tomatoes:

• 300 calories of Boiled Pumpkin have 2 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Zinc and 1.3 times more Water than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Calcium, 1.8 times more Iron, 2.3 times more Selenium and 170 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Stewed Canned Tomatoes contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Boiled Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Pumpkin have 1.4 times more Fiber than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Sugars than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled and Drained Pumpkin as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.