Comparing Nutrients in 500 calories Boiled Pumpkin Leaves VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Boiled Pumpkin Leaves: 2381g
• Cooked Ripe Red Tomatoes: 2778g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Pumpkin Leaves or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Pumpkin Leaves	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.7g	85.7% 111g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	169% 64.3g	51% 19.4g	38g per day for Men 19-50 years
Protein	116% 64.8g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	212% 1905μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	249% 3.24mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	359% 4.67mg	169% 2.2mg	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	149% 595μg	90% 361μg	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	26.5% 24mg	704% 633mg	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	152% 23mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2143% 2571μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	102% 1024mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	231% 2.1mg	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	952% 76mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	367% 8.45mg	127% 2.9mg	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	269% 1881mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	307% 10429mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	59.5% 2203g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Pumpkin Leaves vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Pumpkin Leaves have 2.9 times more Vitamin A, 1.6 times more Vitamin B1, 5.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9, 1.5 times more Vitamin E and 33.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.6 times more Vitamin B5 and 26.6 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Pumpkin Leaves vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Pumpkin Leaves have 3.4 times more Calcium, 1.5 times more Copper, 4 times more Iron, 3.6 times more Magnesium, 2.9 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium and 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Sodium than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Cooked Ripe Red Tomatoes have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Pumpkin Leaves have 1.7 times more Fat, 6.5 times more Saturated Fat, 2.6 times more Omega 3, 3.3 times more Fiber and 2.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 9.8 times more Omega 6, 1.4 times more Carbohydrate and 4.2 times more Sugars than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Cooked Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Pumpkin Leaves as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.