Comparing Nutrients in 500 calories Canned Pumpkin Pie MixVS Tomatoes

Weight per 500 calories

Canned Pumpkin Pie Mix

481g

Tomatoes

2778g

Canned Pumpkin Pie Mix has 5.8 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Canned Pumpkin Pie Mix or Tomatoes?

Macros Ratio

Protein Fat Carbs

Canned Pumpkin Pie Mix

95%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Canned Pumpkin Pie Mixvs 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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0.64%0.63g

Fat

5.73%5.56g

0.63 gvs5.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.98%0.31g

Saturated Fat

2.43%0.78g

0.31 gvs0.78 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.2%0.019g

Omega 3

5.2%0.083g

0.019 gvs0.083 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.085%0.014g

Omega 6

13%2.22g

0.014 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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98%127g

Carbohydrate

83%108g

127 gvs108 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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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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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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Glucose

%34.7g

NA gvs34.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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105%40g

Fiber

87.7%33.3g

40 gvs33.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.36%5.24g

Protein

43.7%24.4g

5.24 gvs24.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Pumpkin Pie Mixvs Tomatoes

222%1995μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

1995 μgvs1167 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.4%0.077mg

Vitamin B1

85.6%1.03mg

Thiamine

0.077 mgvs1.03 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43.6%0.57mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.57 mgvs0.53 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.2%1.8mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs16.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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110%5.5mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

5.5 mgvs2.47 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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59%0.76mg

Vitamin B6

171%2.22mg

Pyridoxine

0.76 mgvs2.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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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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42%168μg

Vitamin B9

104%417μg

Folates and Folic Acid

168 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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18.7%17mg

Vitamin C

423%381mg

Ascorbic acid

17 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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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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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

Canned Pumpkin Pie Mixvs Tomatoes

17.8%178mg

Calcium

27.8%278mg

178 mgvs278 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.3%0.33mg

Copper

182%1.64mg

0.33 mgvs1.64 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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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63.7%5.1mg

Iron

94%7.5mg

5.1 mgvs7.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18.3%77mg

Magnesium

72.8%306mg

77 mgvs306 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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84%1.93mg

Manganese

138%3.17mg

1.93 mgvs3.17 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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31%216mg

Phosphorus

95%667mg

216 mgvs667 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.5%663mg

Potassium

194%6583mg

663 mgvs6583 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.6%5.3μg

Selenium

0%0μg

5.3 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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66.7%1000mg

Sodium

9.26%139mg

1000 mgvs139 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.3mg

Zinc

43%4.72mg

1.3 mgvs4.72 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.3%344g

Water

71%2626g

344 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 Canned Pumpkin Pie Mix vs Tomatoes:

Canned Pumpkin Pie Mix has 1.7 times more Vitamin A and 2.2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 13.4 times more Vitamin B1, 9.2 times more Vitamin B3, 2.9 times more Vitamin B6, 2.5 times more Vitamin B9 and 22.6 times more Vitamin C than Canned Pumpkin Pie Mix.
Both Canned Pumpkin Pie Mix and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 500 kcal.
Both Canned Pumpkin Pie Mix as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Pumpkin Pie Mix vs Tomatoes:

Canned Pumpkin Pie Mix has more Selenium and 7.2 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.6 times more Calcium, 5 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 1.6 times more Manganese, 3.1 times more Phosphorus, 9.9 times more Potassium, 3.6 times more Zinc and 7.6 times more Water than Canned Pumpkin Pie Mix.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes contain 8.9 times more Fat, 4.3 times more Omega 3, 154.1 times more Omega 6 and 4.7 times more Protein than Canned Pumpkin Pie Mix.
Both Canned Pumpkin Pie Mix and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Canned Pumpkin Pie Mix as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Pumpkin Pie MixVS PurslaneTomatoesVS PurslaneCanned Pumpkin Pie MixVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Canned Pumpkin Pie MixVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Pumpkin Pie Mix or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: