Comparing Nutrients in 7 ounces Canned Pumpkin with Salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Pumpkin with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	15% 5.75g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	172% 1544μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	2.6% 0.034mg	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	5.95% 24μg	2.5% 9.92μg	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	9.26% 8.33mg	17.4% 15.7mg	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	14% 2.1mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	24.7% 0.22mg	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	34.5% 2.76mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin with Salt VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Pumpkin with Salt versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Pumpkin with Salt vs Stewed Canned Tomatoes:

• 7 ounces of Canned Pumpkin with Salt have 86.4 times more Vitamin A, 1.5 times more Vitamin B2, 3.5 times more Vitamin B5, 3.3 times more Vitamin B6, 2.4 times more Vitamin B9, 1.3 times more Vitamin E and 6.7 times more Vitamin K than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.9 times more Vitamin C than Canned Pumpkin with Salt.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Canned Pumpkin with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Pumpkin with Salt vs Stewed Canned Tomatoes:

• 7 ounces of Canned Pumpkin with Salt have 1.9 times more Magnesium, 2.5 times more Manganese and 1.8 times more Phosphorus than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Calcium than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Stewed Canned Tomatoes contain similar levels of Copper, Iron, Potassium, Sodium and Water per seven ounces.
• Both Canned Pumpkin with Salt as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Pumpkin with Salt have 1.3 times more Carbohydrate and 2.9 times more Fiber than Stewed Canned Tomatoes.
• Both Canned Pumpkin with Salt and Stewed Canned Tomatoes offer comparable quantities of Sugars per seven ounces.
• Both Canned Pumpkin with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.