Comparing Nutrients in 7 ounces Tomatoes VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pumpkin	13%	3%	84%

Macro Nutrients

	Tomatoes	Pumpkin	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	5.94% 7.7g	9.92% 13g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	7.55% 5.48g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pumpkin	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	94% 845μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	7.94% 31.8μg	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	30.2% 27mg	20% 18mg	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	7.14% 1.07mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pumpkin	Recommended Dietary Allowance
Calcium	2% 20mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	10.8% 0.25mg	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	6.8% 47.6mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Pumpkin:

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin B6, 1.5 times more Vitamin C and 7.2 times more Vitamin K than Raw Pumpkin.
• While Raw Pumpkin contains 10.1 times more Vitamin A, 1.4 times more Vitamin B1, 5.8 times more Vitamin B2, 3.3 times more Vitamin B5 and 2 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Pumpkin have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Pumpkin:

• Raw Pumpkin contains 2.1 times more Calcium, 2.2 times more Copper, 3 times more Iron, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Pumpkin have similar amounts of Magnesium, Manganese and Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Pumpkin have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2.4 times more Fiber than Raw Pumpkin.
• While Raw Pumpkin contains 1.7 times more Carbohydrate than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Pumpkin have similar amounts of Sugars and Protein per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Pumpkin have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.