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Comparing Nutrients in 500 calories Pumpkin FlowersVS Tomatoes

Weight per 500 calories

Pumpkin Flowers
3333g
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 Tomatoes?

Macros Ratio

Protein Fat Carbs

Pumpkin Flowers
23%
4%
73%
Tomatoes
17%
9%
74%
500 kcal ▼

Macro Nutrients

Pumpkin Flowersvs 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
5.73%5.56g
2.33 gvs5.56 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.75%1.2g
Saturated Fat
2.43%0.78g
1.2 gvs0.78 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.17%0.067g
Omega 3
5.2%0.083g
0.067 gvs0.083 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.39%0.067g
Omega 6
13%2.22g
0.067 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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84%109g
Carbohydrate
83%108g
109 gvs108 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
101%73g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA 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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NA
Fiber
87.7%33.3g
NA gvs33.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61.3%34.3g
Protein
43.7%24.4g
34.3 gvs24.4 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 Tomatoes
359%3233μg
Vitamin A
130%1167μg
RAE, retinol activity equivalents
3233 μgvs1167 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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117%1.4mg
Vitamin B1
85.6%1.03mg
Thiamine
1.4 mgvs1.03 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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192%2.5mg
Vitamin B2
40.6%0.53mg
Riboflavin
2.5 mgvs0.53 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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144%23mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
23 mgvs16.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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

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NA
Vitamin B6
171%2.22mg
Pyridoxine
NA 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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492%1967μg
Vitamin B9
104%417μg
Folates and Folic Acid
1967 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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1037%933mg
Vitamin C
423%381mg
Ascorbic acid
933 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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NA
Vitamin E
100%15mg
Tocopherols and Tocotrienols
NA mgvs15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

Pumpkin Flowersvs Tomatoes
130%1300mg
Calcium
27.8%278mg
1300 mgvs278 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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NA
Copper
182%1.64mg
NA 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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292%23.3mg
Iron
94%7.5mg
23.3 mgvs7.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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190%800mg
Magnesium
72.8%306mg
800 mgvs306 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
138%3.17mg
NA 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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233%1633mg
Phosphorus
95%667mg
1633 mgvs667 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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170%5767mg
Potassium
194%6583mg
5767 mgvs6583 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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42.4%23.3μg
Selenium
0%0μg
23.3 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
11%167mg
Sodium
9.26%139mg
167 mgvs139 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
NA
Zinc
43%4.72mg
NA mgvs4.72 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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85.7%3172g
Water
71%2626g
3172 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 Pumpkin Flowers vs Tomatoes:
Comparing minerals per 500 calories for Pumpkin Flowers vs Tomatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Pumpkin FlowersVS Boiled Pumpkin FlowersTomatoesVS Boiled Pumpkin FlowersPumpkin FlowersVS 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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