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

Weight per 300 calories

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

Raw Pumpkin has 1.6 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 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.
• While Raw Pumpkin contains 13.1 times more Vitamin A and 1.6 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Pumpkin have similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 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.
• While Raw Pumpkin contains 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.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Pumpkin 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 have 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 Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Pumpkin have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Pumpkin have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.