Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Boiled Pumpkin Leaves

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Boiled Pumpkin Leaves: 1429g

Stewed Canned Tomatoes have 1.2 times more energy per 100g than Boiled Pumpkin Leaves. It has very low energy density when compared to other foods. Boiled and Drained Pumpkin Leaves having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Boiled Pumpkin Leaves?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	3.24% 3.14g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	5.36% 0.086g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	37.3% 48.4g	130g per day for Men 19-50 years
Sugars	56% 40.6g	13.6% 9.86g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	102% 38.6g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	69.4% 39g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	127% 1143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	215% 2.8mg	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	14.4% 57.7μg	89.3% 357μg	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	101% 91mg	16% 14.3mg	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	64% 9.58mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	1286% 1543μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	39.2% 392mg	61.4% 614mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	211% 1.9mg	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	192% 15.3mg	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	129% 543mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	220% 5.07mg	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	33% 231mg	161% 1129mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	184% 6257mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	35.7% 1322g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Boiled Pumpkin Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Boiled Pumpkin Leaves?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Boiled Pumpkin Leaves:

• 300 calories of Stewed Canned Tomatoes have 2.2 times more Vitamin B5 and 6.4 times more Vitamin C than Boiled Pumpkin Leaves.
• While 300 kcal of Boiled and Drained Pumpkin Leaves contain 11 times more Vitamin A, 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 1.5 times more Vitamin B3, 14.3 times more Vitamin B6, 6.2 times more Vitamin B9, 1.4 times more Vitamin E and 55.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Boiled Pumpkin Leaves:

• 300 calories of Stewed Canned Tomatoes have 22.3 times more Sodium than Boiled Pumpkin Leaves.
• While 300 kcal of Boiled and Drained Pumpkin Leaves contain 1.6 times more Calcium, 1.5 times more Copper, 3 times more Iron, 3.9 times more Magnesium, 7.4 times more Manganese, 4.9 times more Phosphorus, 2.6 times more Potassium, 1.9 times more Selenium, 1.5 times more Zinc and 1.3 times more Water than Stewed Canned Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.5 times more Carbohydrate and 4.1 times more Sugars than Boiled Pumpkin Leaves.
• While 300 kcal of Boiled and Drained Pumpkin Leaves contain 3.3 times more Fiber and 3.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Pumpkin Leaves offer comparable quantities of Energy per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.