Comparing Nutrients in 5 ounces Tomato Paste VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Tomato Paste	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	4% 116kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	3.6% 4.68g	130g per day for Men 19-50 years
Sugars	24% 17.3g	4.7% 3.4g	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	11% 6.12g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	12% 108μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	2.75% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	5.45% 0.071mg	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	4.25% 17μg	14.5% 58μg	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	34.5% 31mg	7.87% 7.1mg	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	40.6% 6.1mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	5.1% 51mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	15.7% 0.14mg	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	53% 4.22mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	NA	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	17% 118mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Pumpkin Flowers per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Boiled Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Boiled Pumpkin Flowers:

• 5 ounces of Tomato Paste have 3.3 times more Vitamin B1, 4.8 times more Vitamin B2, 9.9 times more Vitamin B3, 4.3 times more Vitamin B6, 4.4 times more Vitamin C, 107.5 times more Vitamin E and more Vitamin K than Boiled Pumpkin Flowers.
• While 5 oz of Boiled and Drained Pumpkin Flowers contain 3.4 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Boiled Pumpkin Flowers provide similar amounts of Vitamin A per five ounces.
• 5 ounces of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Boiled Pumpkin Flowers:

• 5 ounces of Tomato Paste have 3.7 times more Copper, 3.4 times more Iron, 1.7 times more Magnesium, 2.4 times more Phosphorus, 9.6 times more Potassium, 7.6 times more Selenium, 9.8 times more Sodium and 6.3 times more Zinc than Boiled Pumpkin Flowers.
• While 5 oz of Boiled and Drained Pumpkin Flowers contain 1.3 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Boiled Pumpkin Flowers contain similar levels of Calcium per five ounces.
• 5 ounces of Boiled Pumpkin Flowers lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 5.5 times more Energy, 5.7 times more Carbohydrate, 5.1 times more Sugars, 4.6 times more Fiber and 4 times more Protein than Boiled Pumpkin Flowers.
• 5 ounces of Boiled Pumpkin Flowers provide inadequate amounts of Energy and Protein
• Both Canned Tomato Paste as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 3 and Omega 6 in five ounces.