Comparing Nutrients in 300 calories Boiled Pumpkin VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Boiled Pumpkin: 1500g
• Cooked Ripe Red Tomatoes: 1667g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Pumpkin or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Pumpkin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	4.1% 0.7g	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	51.4% 67g	130g per day for Men 19-50 years
Sugars	43% 31g	57.2% 41.5g	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	NA	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	43.4% 16.5g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	19.3% 11g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	480% 4320μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.8% 0.47mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	22.5% 225mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	139% 1.25mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	38% 1405g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Pumpkin vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Pumpkin has 10.8 times more Vitamin A, 3.2 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B6, 1.6 times more Vitamin B9, 5.4 times more Vitamin C and 3.9 times more Vitamin K than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Pumpkin vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Pumpkin has 1.2 times more Calcium and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Iron, 1.3 times more Manganese, 2.8 times more Selenium and 12.2 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Cooked Ripe Red Tomatoes have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Pumpkin has 1.4 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 23.3 times more Omega 6, 1.3 times more Sugars and 1.5 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Pumpkin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.