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Comparing Nutrients in 500 calories Boiled PumpkinVS Tomatoes

Weight per 500 calories

Boiled Pumpkin
2500g
Tomatoes
2778g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Pumpkin or Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin
12%
3%
85%
Tomatoes
17%
9%
74%
500 kcal ▼

Macro Nutrients

Boiled Pumpkinvs Tomatoes
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.8%1.75g
Fat
5.73%5.56g
1.75 gvs5.56 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.9%0.93g
Saturated Fat
2.43%0.78g
0.93 gvs0.78 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.13%0.05g
Omega 3
5.2%0.083g
0.05 gvs0.083 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.05g
Omega 6
13%2.22g
0.05 gvs2.22 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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94%123g
Carbohydrate
83%108g
123 gvs108 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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71.7%52g
Sugars
101%73g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
52 gvs73 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
52.5%38g
≤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]
NA gvs38 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%34.7g
NA gvs34.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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72.4%27.5g
Fiber
87.7%33.3g
27.5 gvs33.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32%18g
Protein
43.7%24.4g
18 gvs24.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Pumpkinvs Tomatoes
800%7200μg
Vitamin A
130%1167μg
RAE, retinol activity equivalents
7200 μgvs1167 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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64.6%0.78mg
Vitamin B1
85.6%1.03mg
Thiamine
0.78 mgvs1.03 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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150%1.95mg
Vitamin B2
40.6%0.53mg
Riboflavin
1.95 mgvs0.53 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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64.5%10.3mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
10.3 mgvs16.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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101%5.03mg
Vitamin B5
49.4%2.47mg
Pantothenic acid
5.03 mgvs2.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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84.6%1.1mg
Vitamin B6
171%2.22mg
Pyridoxine
1.1 mgvs2.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
43.4%13μg
Biotin
NA μgvs13 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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56.3%225μg
Vitamin B9
104%417μg
Folates and Folic Acid
225 μgvs417 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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131%118mg
Vitamin C
423%381mg
Ascorbic acid
118 mgvs381 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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133%20mg
Vitamin E
100%15mg
Tocopherols and Tocotrienols
20 mgvs15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.7%20μg
Vitamin K
183%219μg
Phytomenadione or phylloquinone
20 μgvs219 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Pumpkinvs Tomatoes
37.5%375mg
Calcium
27.8%278mg
375 mgvs278 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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253%2.28mg
Copper
182%1.64mg
2.28 mgvs1.64 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
1.6%64μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs64 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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178%14.3mg
Iron
94%7.5mg
14.3 mgvs7.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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53.6%225mg
Magnesium
72.8%306mg
225 mgvs306 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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97%2.23mg
Manganese
138%3.17mg
2.23 mgvs3.17 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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107%750mg
Phosphorus
95%667mg
750 mgvs667 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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169%5750mg
Potassium
194%6583mg
5750 mgvs6583 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
0%0μg
5 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.67%25mg
Sodium
9.26%139mg
25 mgvs139 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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52.3%5.75mg
Zinc
43%4.72mg
5.75 mgvs4.72 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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63.3%2342g
Water
71%2626g
2342 gvs2626 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Pumpkin vs Tomatoes:
Comparing minerals per 500 calories for Boiled Pumpkin vs Tomatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Boiled PumpkinVS Canned PumpkinTomatoesVS Canned PumpkinBoiled PumpkinVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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