Comparing Nutrients in 300 calories Tomatoes VS Pumpkin

Weight per 300 calories

• Tomatoes: 1667g
• Pumpkin: 1154g

Raw Pumpkin has 1.4 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Pumpkin?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pumpkin	13%	3%	84%

Macro Nutrients

	Tomatoes	Pumpkin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	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	60.5% 44g	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	31.5% 23g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	15% 5.77g	38g per day for Men 19-50 years
Protein	26% 14.7g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pumpkin	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	546% 4915μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	43.3% 6.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	68.8% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	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	254% 228mg	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	60% 9mg	81.5% 12.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pumpkin	Recommended Dietary Allowance
Calcium	16.7% 167mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	163% 1.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	57% 400mg	72.5% 508mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	115% 3923mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.3% 3.46μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.77% 11.5mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	28.6% 1057g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Pumpkin:

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin B3, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, 2.2 times more Vitamin C and 10.4 times more Vitamin K than Raw Pumpkin.
• While Raw Pumpkin contains 7 times more Vitamin A, 4 times more Vitamin B2, 2.3 times more Vitamin B5 and 1.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Pumpkin have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Pumpkin:

• Raw Ripe Red Tomatoes have 1.3 times more Magnesium, 1.3 times more Manganese, 7.2 times more Sodium and 1.5 times more Water than Raw Pumpkin.
• While Raw Pumpkin contains 1.5 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 1.3 times more Phosphorus, more Selenium and 1.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Pumpkin have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 2.9 times more Fat, 1.4 times more Omega 3, 57.8 times more Omega 6, 1.4 times more Sugars, 3.5 times more Fiber and 1.3 times more Protein than Raw Pumpkin.
• Both Raw Ripe Red Tomatoes and Raw Pumpkin have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Pumpkin have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.