Comparing Nutrients in 500 calories Boiled Pumpkin Leaves VS Tomatoes

Weight per 500 calories

• Boiled Pumpkin Leaves: 2381g
• 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 Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Pumpkin Leaves	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	13% 2.22g	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	83% 108g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	169% 64.3g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	116% 64.8g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Tomatoes	Recommended Dietary Allowance
Vitamin A	212% 1905μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	249% 3.24mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	359% 4.67mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	149% 595μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2143% 2571μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Tomatoes	Recommended Dietary Allowance
Calcium	102% 1024mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	367% 8.45mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	307% 10429mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	59.5% 2203g	71% 2626g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Leaves have 1.6 times more Vitamin A, 1.6 times more Vitamin B1, 6.1 times more Vitamin B2, 1.2 times more Vitamin B3, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9, 1.5 times more Vitamin E and 11.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Vitamin B5 and 16 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves as well as Raw 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 Tomatoes:

• Boiled and Drained Pumpkin Leaves have 3.7 times more Calcium, 1.9 times more Copper, 10.2 times more Iron, 3 times more Magnesium, 2.7 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium, more Selenium and 1.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Pumpkin Leaves and Raw Ripe Red Tomatoes have similar amounts of Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Pumpkin Leaves have 3.5 times more Saturated Fat, 1.7 times more Omega 3, 1.9 times more Fiber and 2.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 18.7 times more Omega 6, 1.3 times more Carbohydrate and 4.4 times more Sugars than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Raw Ripe Red Tomatoes have similar amounts of Energy and Fat per 500 kcal.
• Both Boiled and Drained Pumpkin Leaves as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.