Comparing Nutrients in 7 ounces Pumpkin VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Pumpkin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.54% 2g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	94% 845μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	17% 0.22mg	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	7.94% 31.8μg	3.97% 16μg	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	20% 18mg	27.8% 25mg	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	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	20% 1.6mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	5.87% 0.13mg	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	12.5% 87.3mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pumpkin vs Tomatoes in Juice with Salt:

• Raw Pumpkin has 21.3 times more Vitamin A, 2 times more Vitamin B2, 2.5 times more Vitamin B5, 2 times more Vitamin B9 and 1.8 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 11.5 times more Vitamin B1, 1.8 times more Vitamin B6, 1.4 times more Vitamin C and 2.4 times more Vitamin K than Raw Pumpkin.
• Both Raw Pumpkin and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Pumpkin as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pumpkin vs Tomatoes in Juice with Salt:

• Raw Pumpkin has 2.4 times more Copper, 1.4 times more Iron, 1.8 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium and 2.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Calcium, 2.3 times more Selenium and 115 times more Sodium than Raw Pumpkin.
• Both Raw Pumpkin and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Pumpkin has 1.9 times more Carbohydrate and 1.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.8 times more Fiber than Raw Pumpkin.
• Both Raw Pumpkin and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars per 7 oz.
• Both Raw Pumpkin as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.