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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	5.04% 6.55g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	6.57% 4.76g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	19% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	3.84% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.63% 0.099mg	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	3.97% 16μg	20.3% 81.4μg	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	27.8% 25mg	11% 9.92mg	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	7.8% 1.17mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	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	4.8% 33.7mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	5.1% 188g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Boiled Pumpkin Flowers per 7 oz

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

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

• 7 ounces of Tomatoes in Juice with Salt have 31.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B6, 2.5 times more Vitamin C, 14.8 times more Vitamin E and more Vitamin K than Boiled Pumpkin Flowers.
• While 7 oz of Boiled and Drained Pumpkin Flowers contain 4.4 times more Vitamin A and 5.1 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomatoes in Juice with Salt have 1.8 times more Potassium and 19.2 times more Sodium than Boiled Pumpkin Flowers.
• While 7 oz of Boiled and Drained Pumpkin Flowers contain 1.9 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium and 2 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Pumpkin Flowers contain similar levels of Calcium and Water per seven ounces.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Pumpkin Flowers lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have 2.1 times more Fiber than Boiled Pumpkin Flowers.
• Both Tomatoes in Juice with Salt and Boiled Pumpkin Flowers offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.