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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Tomatoes in Juice with Salt	White Gourd-flowered	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	10.3% 13.5g	130g per day for Men 19-50 years
Sugars	14% 10g	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	7.17% 5.2g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	12.2% 0.16mg	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	7.94% 31.8μg	5.95% 24μg	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	55.6% 50mg	44.5% 40mg	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	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	White Gourd-flowered	Recommended Dietary Allowance
Calcium	13% 131mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	11.4% 0.26mg	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	9.64% 67.5mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	10% 376g	10.2% 379g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Tomatoes in Juice with Salt have 19.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.2 times more Vitamin C than White Gourd-flowered .
• While 14 oz of Raw White Gourd-flowered contain 1.3 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Tomatoes in Juice with Salt have 1.3 times more Calcium, 2 times more Copper, 2.9 times more Iron, 1.3 times more Phosphorus, 1.3 times more Potassium and 57.5 times more Sodium than White Gourd-flowered .
• While 14 oz of Raw White Gourd-flowered contain 5.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and White Gourd-flowered contain similar levels of Magnesium, Manganese and Water per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• 14 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw White Gourd-flowered lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes in Juice with Salt have 3.8 times more Fiber than White Gourd-flowered .
• Both Tomatoes in Juice with Salt and White Gourd-flowered offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of White Gourd-flowered provide inadequate amounts of Fiber
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw White Gourd-flowered provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.