Comparing Nutrients in 100 calories Pumpkin Flowers VS Tomato Puree

Weight per 100 calories

• Pumpkin Flowers: 667g
• Tomato Puree: 263g

Canned Tomato Puree has 2.5 times more energy per unit of mass than Raw Pumpkin Flowers, which is low in comparison to other foods. Pumpkin Flowers having very low energy density.

Discover which food has more nutrients per 100 calories - Pumpkin Flowers or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Pumpkin Flowers	Tomato Puree	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.078% 0.013g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	18% 23.6g	130g per day for Men 19-50 years
Sugars	NA	17.5% 12.7g	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	8.64% 6.26g	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	% 6.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	13% 5g	38g per day for Men 19-50 years
Protein	12.3% 6.87g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Tomato Puree	Recommended Dietary Allowance
Vitamin A	72% 647μg	7.6% 68.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	25.5% 0.33mg	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	98% 393μg	7.24% 29μg	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	207% 187mg	31% 28mg	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	NA	34.6% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.46% 8.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Tomato Puree	Recommended Dietary Allowance
Calcium	26% 260mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	NA	84% 0.76mg	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	58.3% 4.67mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	14.4% 60.5mg	420mg per day for Men 19-50 years
Manganese	NA	19.3% 0.44mg	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	46.7% 327mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	34% 1153mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.67μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	NA	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	17% 634g	6.25% 231g	3700g per day for Men 19-50 years

Pumpkin Flowers VS Tomato Puree Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pumpkin Flowers or Tomato Puree?

Lets compare vitamin content per 100 calories of Pumpkin Flowers vs Tomato Puree:

• 100 calories of Pumpkin Flowers have 9.5 times more Vitamin A, 4.3 times more Vitamin B1, 2.4 times more Vitamin B2, 13.6 times more Vitamin B9 and 6.7 times more Vitamin C than Tomato Puree.
• Both Pumpkin Flowers and Tomato Puree provide similar amounts of Vitamin B3 per 100 calories.
• Both Raw Pumpkin Flowers as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Pumpkin Flowers vs Tomato Puree:

• 100 calories of Pumpkin Flowers have 5.5 times more Calcium, 2.6 times more Magnesium, 3.1 times more Phosphorus, 2.5 times more Selenium and 2.7 times more Water than Tomato Puree.
• While 100 kcal of Canned Tomato Puree contain 2.2 times more Sodium than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Tomato Puree contain similar levels of Iron and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Pumpkin Flowers have 1.6 times more Protein than Tomato Puree.
• Both Pumpkin Flowers and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Pumpkin Flowers as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.