Comparing Nutrients in 300 calories Pumpkin VS Tomatoes in Juice with Salt

Weight per 300 calories

• Pumpkin: 1154g
• Tomatoes in Juice with Salt: 1875g

Pumpkin has 1.6 times more energy per 100g than Tomatoes in Juice with Salt. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Pumpkin or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Pumpkin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	50% 65g	130g per day for Men 19-50 years
Sugars	44% 32g	66% 48g	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	34% 24.6g	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	% 23.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.77g	94% 35.6g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	546% 4915μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.8% 3.44mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	160% 2.1mg	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	46% 185μg	37.5% 150μg	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	115% 104mg	263% 236mg	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	81.5% 12.2mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	24.2% 242mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	115% 9.23mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	55.4% 1.28mg	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	72.5% 508mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	115% 3923mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	6.3% 3.46μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.77% 11.5mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	28.6% 1057g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pumpkin vs Tomatoes in Juice with Salt:

• Raw Pumpkin has 13.1 times more Vitamin A, 1.2 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.2 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 18.7 times more Vitamin B1, 1.9 times more Vitamin B3, 3 times more Vitamin B6, 2.3 times more Vitamin C and 3.8 times more Vitamin K than Raw Pumpkin.
• Both Raw Pumpkin and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin E per 300 kcal.
• Both Raw Pumpkin as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pumpkin vs Tomatoes in Juice with Salt:

• Raw Pumpkin has 1.5 times more Copper, 1.6 times more Phosphorus and 1.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.6 times more Calcium, 1.4 times more Magnesium, 3.8 times more Selenium, 186.9 times more Sodium and 1.7 times more Water than Raw Pumpkin.
• Both Raw Pumpkin and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.1 times more Fat, 2.2 times more Omega 3, 78.8 times more Omega 6, 1.5 times more Sugars, 6.2 times more Fiber and 1.3 times more Protein than Raw Pumpkin.
• Both Raw Pumpkin and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Pumpkin as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.