Comparing Nutrients in 500 calories Pumpkin Flowers VS Tomato Paste

Weight per 500 calories

• Pumpkin Flowers: 3333g
• Tomato Paste: 610g

Canned Tomato Paste has 5.5 times more energy per unit of mass than Raw Pumpkin Flowers, which is average in comparison to other foods. Pumpkin Flowers having very low energy density.

Discover which food has more nutrients per 500 calories - Pumpkin Flowers or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Pumpkin Flowers	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.33g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	88.7% 115g	130g per day for Men 19-50 years
Sugars	NA	102% 74.3g	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	49.2% 35.7g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	NA	65.8% 25g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Tomato Paste	Recommended Dietary Allowance
Vitamin A	359% 3233μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	101% 1.3mg	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	492% 1967μg	18.3% 73μg	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	1037% 933mg	148% 134mg	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	NA	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Tomato Paste	Recommended Dietary Allowance
Calcium	130% 1300mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	NA	247% 2.23mg	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	292% 23.3mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	190% 800mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	80% 1.84mg	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	233% 1633mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	170% 5767mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	NA	35% 3.84mg	11mg per day for Men 19-50 years
Water	85.7% 3172g	12% 448g	3700g per day for Men 19-50 years

Pumpkin Flowers VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pumpkin Flowers or Tomato Paste?

Lets compare vitamin content per 500 calories of Pumpkin Flowers vs Tomato Paste:

• 500 calories of Pumpkin Flowers have 7 times more Vitamin A, 3.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.2 times more Vitamin B3, 26.9 times more Vitamin B9 and 7 times more Vitamin C than Tomato Paste.
• Both Raw Pumpkin Flowers as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pumpkin Flowers vs Tomato Paste:

• 500 calories of Pumpkin Flowers have 5.9 times more Calcium, 1.3 times more Iron, 3.1 times more Magnesium, 3.2 times more Phosphorus and 7.1 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.4 times more Selenium and 2.2 times more Sodium than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Tomato Paste contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pumpkin Flowers have 1.3 times more Protein than Tomato Paste.
• Both Pumpkin Flowers and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Pumpkin Flowers as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.