Comparing Nutrients in 100 calories Canned Tomatoes with Green Chilies VS Boiled White Gourd-flowered with Salt

Weight per 100 calories

• Canned Tomatoes with Green Chilies: 667g
• Boiled White Gourd-flowered with Salt: 769g

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

Discover which food has more nutrients per 100 calories - Canned Tomatoes with Green Chilies or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.048% 0.015g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	18.3% 24g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	24.3% 9.23g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	8.24% 4.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	15% 133μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.74% 0.13mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	22.5% 0.29mg	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	15% 60μg	7.7% 30.8μg	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	46% 41.3mg	72.6% 65.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	13.3% 133mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	22.2% 0.2mg	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	21.7% 1.73mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	22% 0.51mg	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	13.3% 93mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	4.85% 2.67μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	178% 2673mg	122% 1831mg	1500mg per day for Men 19-50 years
Zinc	7.88% 0.87mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	17% 628g	20% 733g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Boiled White Gourd-flowered With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Tomatoes with Green Chilies or Boiled White Gourd-flowered with Salt?

Lets compare vitamin content per 100 calories of Canned Tomatoes with Green Chilies vs Boiled White Gourd-flowered with Salt:

• 100 calories of Canned Tomatoes with Green Chilies have 1.4 times more Vitamin B3, 2.3 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled White Gourd-flowered with Salt.
• While 100 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.3 times more Vitamin B2 and 1.6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B1 and Vitamin B5 per 100 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Tomatoes with Green Chilies vs Boiled White Gourd-flowered with Salt:

• 100 calories of Canned Tomatoes with Green Chilies have 3 times more Copper, 1.7 times more Manganese, 1.7 times more Selenium and 1.5 times more Sodium than Boiled White Gourd-flowered with Salt.
• While 100 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.4 times more Calcium, 1.8 times more Potassium and 6.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled White Gourd-flowered with Salt contain similar levels of Iron, Magnesium, Phosphorus and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Canned Red Ripe Tomatoes with Green Chilies and Boiled and Drained White Gourd-flowered with Salt have similar amounts of macro-nutrients per 100 kcal
• Both Canned Tomatoes with Green Chilies and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 100 calories.