Comparing Nutrients in 5 ounces Canned Pumpkin VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Pumpkin	Tomatoes	Recommended Dietary Allowance
Energy	1.66% 48kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.82% 11.5g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.1g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Tomatoes	Recommended Dietary Allowance
Vitamin A	123% 1103μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	5.3% 21.3μg	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	6.6% 5.95mg	21.6% 19.4mg	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	10% 1.5mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Tomatoes	Recommended Dietary Allowance
Calcium	3.7% 37mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	24.6% 1.97mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.2% 0.21mg	7.03% 0.16mg	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	7.1% 49.6mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Pumpkin vs Tomatoes:

• Canned Pumpkin no Salt has 18.5 times more Vitamin A, 2.8 times more Vitamin B2, 4.5 times more Vitamin B5, 2 times more Vitamin E and 2 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.3 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 5 oz.
• Both Canned Pumpkin no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Pumpkin vs Tomatoes:

• Canned Pumpkin no Salt has 2.6 times more Calcium, 1.8 times more Copper, 5.1 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese and 1.5 times more Phosphorus than Raw Ripe Red Tomatoes.
• Both Canned Pumpkin no Salt and Raw Ripe Red Tomatoes have similar amounts of Potassium, Zinc and Water per 5 oz.
• Both Canned Pumpkin no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Pumpkin no Salt has 1.9 times more Energy, 2.1 times more Carbohydrate, 1.3 times more Sugars, 2.4 times more Fiber and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Canned Pumpkin no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.