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

Weight per 300 calories

• Pumpkin Flowers: 2000g
• 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 - Pumpkin Flowers or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Pumpkin Flowers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	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	50.5% 65.6g	51.4% 67g	130g per day for Men 19-50 years
Sugars	NA	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	NA	30.7% 11.7g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	216% 1940μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.3% 13.8mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	295% 1180μg	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	622% 560mg	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	NA	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	78% 780mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	NA	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	175% 14mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	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	140% 980mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	NA	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	51.4% 1903g	42.5% 1572g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Flowers have 4.9 times more Vitamin A, 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 1.6 times more Vitamin B3, 5.4 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Raw Pumpkin Flowers 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 Pumpkin Flowers vs Cooked Ripe Red Tomatoes:

• Raw Pumpkin Flowers have 4.3 times more Calcium, 1.2 times more Iron, 3.2 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Selenium and 1.2 times more Water than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Sodium than Raw Pumpkin Flowers.
• Both Raw Pumpkin Flowers and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Pumpkin Flowers have 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 17.5 times more Omega 6 than Raw Pumpkin Flowers.
• Both Raw Pumpkin Flowers and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Pumpkin Flowers as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.