Comparing Nutrients in 100 grams Boiled Pumpkin VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Pumpkin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	0.69% 20kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.77% 4.9g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	2.9% 1.1g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	32% 288μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.41mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	1.3% 0.017mg	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	2.25% 9μg	1.25% 5μg	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	5.22% 4.7mg	8.78% 7.9mg	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	5.33% 0.8mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.5% 15mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	12.4% 0.11mg	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	7.13% 0.57mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	3.87% 0.089mg	2.57% 0.059mg	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	4.3% 30mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.53% 94g	2.47% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Pumpkin vs Stewed Canned Tomatoes:

• Boiled and Drained Pumpkin has 32 times more Vitamin A, 2.2 times more Vitamin B2, 1.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.7 times more Vitamin C and 3 times more Vitamin K than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin E per 100 g.
• Both Boiled and Drained Pumpkin as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Pumpkin vs Stewed Canned Tomatoes:

• Boiled and Drained Pumpkin has 1.5 times more Manganese, 1.5 times more Phosphorus and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.3 times more Calcium, 2.3 times more Iron, 1.3 times more Magnesium, 3 times more Selenium and 221 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 1.7 times more Sugars and 1.3 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Stewed Canned Ripe Red Tomatoes have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Pumpkin as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.