Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.029% 0.005g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	0.95% 0.69g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	1% 9μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	15% 0.2mg	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	1.25% 5μg	6.25% 25μg	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	8.78% 7.9mg	1.1% 1mg	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	5.53% 0.83mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	14.8% 0.13mg	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	16.6% 1.33mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	15.4% 0.36mg	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	2.86% 20mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Pumpkin Leaves per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes versus 100 g of Boiled Pumpkin Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Stewed Canned Tomatoes have 2.7 times more Vitamin B5 and 7.9 times more Vitamin C than Boiled Pumpkin Leaves.
• While 100 g of Boiled and Drained Pumpkin Leaves contain 8.9 times more Vitamin A, 1.5 times more Vitamin B1, 3.9 times more Vitamin B2, 11.5 times more Vitamin B6, 5 times more Vitamin B9 and 45 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Pumpkin Leaves provide similar amounts of Vitamin B3 and Vitamin E per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 100 grams of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Stewed Canned Tomatoes have 27.6 times more Sodium than Boiled Pumpkin Leaves.
• While 100 g of Boiled and Drained Pumpkin Leaves contain 1.3 times more Calcium, 2.4 times more Iron, 3.2 times more Magnesium, 6 times more Manganese, 4 times more Phosphorus and 2.1 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Pumpkin Leaves contain similar levels of Copper and Water per 100 grams.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Pumpkin Leaves lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stewed Canned Tomatoes have 1.8 times more Carbohydrate and 5.1 times more Sugars than Boiled Pumpkin Leaves.
• While 100 g of Boiled and Drained Pumpkin Leaves contain 2.7 times more Fiber and 3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.