Comparing Nutrients in 100 calories Boiled White Gourd-flowered with Salt VS Cooked Ripe Red Tomatoes

Weight per 100 calories

• Boiled White Gourd-flowered with Salt: 769g
• Cooked Ripe Red Tomatoes: 556g

Cooked Ripe Red Tomatoes have 1.4 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is very low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled White Gourd-flowered with Salt or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.048% 0.015g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	NA	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	17% 22.3g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	NA	10% 7.28g	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	NA	% 6.56g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24.3% 9.23g	10.2% 3.9g	38g per day for Men 19-50 years
Protein	8.24% 4.6g	9.42% 5.28g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	33.8% 0.44mg	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	7.7% 30.8μg	18% 72.2μg	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	72.6% 65.4mg	141% 127mg	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	NA	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	18.5% 185mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	46.3% 0.42mg	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	24% 1.92mg	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	25.4% 0.58mg	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	14.3% 100mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	122% 1831mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	20% 733g	14% 524g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled White Gourd-flowered with Salt vs Cooked Ripe Red Tomatoes:

• Boiled and Drained White Gourd-flowered with Salt has 1.4 times more Vitamin B2 and 1.5 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled White Gourd-flowered with Salt vs Cooked Ripe Red Tomatoes:

• Boiled and Drained White Gourd-flowered with Salt has 3 times more Calcium, 1.7 times more Magnesium, 30 times more Sodium, 6.9 times more Zinc and 1.4 times more Water than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Copper, 2 times more Iron, 1.6 times more Phosphorus and 1.8 times more Selenium than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Cooked Ripe Red Tomatoes have similar amounts of Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained White Gourd-flowered with Salt has 2.4 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.4 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.