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Comparing Nutrients in 500 calories Pumpkin FlowersVS Cooked Ripe Red Tomatoes

Weight per 500 calories

Pumpkin Flowers
3333g
Cooked Ripe Red 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 - Pumpkin Flowers or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Pumpkin Flowers
23%
4%
73%
Cooked Ripe Red Tomatoes
18%
5%
77%
500 kcal ▼

Macro Nutrients

Pumpkin Flowersvs Cooked Ripe Red 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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2.4%2.33g
Fat
3.15%3.06g
2.33 gvs3.06 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.75%1.2g
Saturated Fat
1.3%0.42g
1.2 gvs0.42 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.17%0.067g
Omega 3
3.47%0.056g
0.067 gvs0.056 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.39%0.067g
Omega 6
6.86%1.17g
0.067 gvs1.17 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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84%109g
Carbohydrate
85.7%111g
109 gvs111 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
95%69g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs69 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
50%36.4g
≤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 gvs36.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%32.8g
NA gvs32.8 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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NA
Fiber
51%19.4g
NA gvs19.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61.3%34.3g
Protein
47%26.4g
34.3 gvs26.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Pumpkin Flowersvs Cooked Ripe Red Tomatoes
359%3233μg
Vitamin A
74%667μg
RAE, retinol activity equivalents
3233 μgvs667 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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117%1.4mg
Vitamin B1
83.3%1mg
Thiamine
1.4 mgvs1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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192%2.5mg
Vitamin B2
47%0.61mg
Riboflavin
2.5 mgvs0.61 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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144%23mg
Vitamin B3
92%14.8mg
Niacin, nicotinic acid, niacinamide
23 mgvs14.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
71.7%3.6mg
Pantothenic acid
NA mgvs3.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
169%2.2mg
Pyridoxine
NA mgvs2.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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492%1967μg
Vitamin B9
90%361μg
Folates and Folic Acid
1967 μgvs361 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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1037%933mg
Vitamin C
704%633mg
Ascorbic acid
933 mgvs633 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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NA
Vitamin E
104%15.6mg
Tocopherols and Tocotrienols
NA mgvs15.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
65%77.8μg
Phytomenadione or phylloquinone
NA μgvs77.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkin Flowersvs Cooked Ripe Red Tomatoes
130%1300mg
Calcium
30.6%306mg
1300 mgvs306 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
NA
Copper
231%2.1mg
NA mgvs2.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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

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292%23.3mg
Iron
236%19mg
23.3 mgvs19 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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190%800mg
Magnesium
59.5%250mg
800 mgvs250 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
127%2.9mg
NA mgvs2.9 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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233%1633mg
Phosphorus
111%778mg
1633 mgvs778 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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170%5767mg
Potassium
178%6056mg
5767 mgvs6056 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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42.4%23.3μg
Selenium
25.3%14μg
23.3 μgvs14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%167mg
Sodium
20.4%306mg
167 mgvs306 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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NA
Zinc
35.4%3.9mg
NA mgvs3.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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85.7%3172g
Water
71%2621g
3172 gvs2621 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 Pumpkin Flowers vs Cooked Ripe Red Tomatoes:
Comparing minerals per 500 calories for Pumpkin Flowers vs Cooked Ripe Red Tomatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Pumpkin FlowersVS Boiled Pumpkin FlowersCooked Ripe Red TomatoesVS Boiled Pumpkin FlowersPumpkin FlowersVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt
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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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