Comparing Nutrients in 5 ounces Pumpkin Flowers VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Pumpkin Flowers	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.58% 4.65g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	2.6% 1.46g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	15.3% 137μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.1% 0.98mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.2% 0.15mg	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	21% 83.6μg	3.2% 12.8μg	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	44% 39.7mg	9.76% 8.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	NA	14% 0.13mg	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	12.4% 0.99mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	8.14% 0.19mg	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	9.92% 69.5mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	NA	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Flowers VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Pumpkin Flowers versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pumpkin Flowers vs Canned Tomatoes with Green Chilies:

• 5 ounces of Pumpkin Flowers have 4.9 times more Vitamin A, 1.2 times more Vitamin B1, 3.9 times more Vitamin B2, 6.6 times more Vitamin B9 and 4.5 times more Vitamin C than Canned Tomatoes with Green Chilies.
• Both Pumpkin Flowers and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Pumpkin Flowers as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pumpkin Flowers vs Canned Tomatoes with Green Chilies:

• 5 ounces of Pumpkin Flowers have 2 times more Calcium, 2.7 times more Iron, 2.2 times more Magnesium, 3.5 times more Phosphorus and 1.6 times more Potassium than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 80.2 times more Sodium than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Canned Tomatoes with Green Chilies contain similar levels of Water per five ounces.
• Both Raw Pumpkin Flowers as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Raw Pumpkin Flowers and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of macro-nutrients per 5 oz
• Both Pumpkin Flowers and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Pumpkin Flowers as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.