Comparing Nutrients in 14 ounces White Gourd-flowered VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	White Gourd-flowered	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.5g	10.8% 14g	130g per day for Men 19-50 years
Sugars	NA	14% 10.2g	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	7.3% 5.28g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.22% 2g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	21.4% 0.28mg	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	5.95% 24μg	20% 79.4μg	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	44.5% 40mg	309% 278mg	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	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	9.92% 0.79mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	11.7% 0.27mg	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	7.37% 51.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	10.2% 379g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Tomato Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of White Gourd-flowered versus 14 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Gourd-flowered vs Tomato Juice with Salt:

• 14 oz of Canned Tomato Juice with Salt contain 3.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6, 3.3 times more Vitamin B9 and 6.9 times more Vitamin C than Raw White Gourd-flowered .
• 14 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for White Gourd-flowered vs Tomato Juice with Salt:

• 14 ounces of White Gourd-flowered have 2.6 times more Calcium and 6.4 times more Zinc than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.6 times more Copper, 2 times more Iron, 1.5 times more Phosphorus, 1.4 times more Potassium and 126.5 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Tomato Juice with Salt contain similar levels of Magnesium, Manganese and Water per 14 ounces.
• 14 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Raw White Gourd-flowered as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Raw White Gourd-flowered and Canned Tomato Juice with Salt have similar amounts of macro-nutrients per 14 oz
• Both White Gourd-flowered and Tomato Juice with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• Both Raw White Gourd-flowered as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 6, Fiber and Protein in 14 ounces.