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Comparing Nutrients in 300 calories Boiled Pumpkin LeavesVS Tomatoes

Weight per 300 calories

Boiled Pumpkin Leaves
1429g
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 Leaves or Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin Leaves
41%
7%
52%
Tomatoes
17%
9%
74%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
3.24%3.14g
Fat
3.44%3.33g
3.14 gvs3.33 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.1%1.63g
Saturated Fat
1.46%0.47g
1.63 gvs0.47 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.36%0.086g
Omega 3
3.13%0.05g
0.086 gvs0.05 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.42%0.071g
Omega 6
7.84%1.33g
0.071 gvs1.33 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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37.3%48.4g
Carbohydrate
50%65g
48.4 gvs65 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
13.6%9.86g
Sugars
60.5%44g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.86 gvs44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
31.5%23g
≤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]
NA gvs23 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%21g
NA gvs21 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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102%38.6g
Fiber
52.6%20g
38.6 gvs20 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
69.4%39g
Protein
26%14.7g
39 gvs14.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

127%1143μg
Vitamin A
77.8%700μg
RAE, retinol activity equivalents
1143 μgvs700 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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81%0.97mg
Vitamin B1
51.4%0.62mg
Thiamine
0.97 mgvs0.62 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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149%1.94mg
Vitamin B2
24.4%0.32mg
Riboflavin
1.94 mgvs0.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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76%12mg
Vitamin B3
62%9.9mg
Niacin, nicotinic acid, niacinamide
12 mgvs9.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
12%0.6mg
Vitamin B5
29.7%1.5mg
Pantothenic acid
0.6 mgvs1.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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215%2.8mg
Vitamin B6
103%1.33mg
Pyridoxine
2.8 mgvs1.33 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
26%7.8μg
Biotin
NA μgvs7.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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89.3%357μg
Vitamin B9
62.5%250μg
Folates and Folic Acid
357 μgvs250 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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16%14.3mg
Vitamin C
254%228mg
Ascorbic acid
14.3 mgvs228 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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91%13.7mg
Vitamin E
60%9mg
Tocopherols and Tocotrienols
13.7 mgvs9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1286%1543μg
Vitamin K
110%132μg
Phytomenadione or phylloquinone
1543 μgvs132 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

61.4%614mg
Calcium
16.7%167mg
614 mgvs167 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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211%1.9mg
Copper
109%0.98mg
1.9 mgvs0.98 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.96%38.3μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs38.3 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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571%45.7mg
Iron
56.3%4.5mg
45.7 mgvs4.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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129%543mg
Magnesium
43.7%183mg
543 mgvs183 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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220%5.07mg
Manganese
82.6%1.9mg
5.07 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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161%1129mg
Phosphorus
57%400mg
1129 mgvs400 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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184%6257mg
Potassium
116%3950mg
6257 mgvs3950 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23.4%13μg
Selenium
0%0μg
13 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
7.6%114mg
Sodium
5.56%83.3mg
114 mgvs83.3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26%2.86mg
Zinc
25.8%2.83mg
2.86 mgvs2.83 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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35.7%1322g
Water
42.6%1575g
1322 gvs1575 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Pumpkin Leaves vs Tomatoes:
Comparing minerals per 300 calories for Boiled Pumpkin Leaves vs Tomatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: