Comparing Nutrients in 1 kilogram Boiled Dishcloth Gourd VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Dishcloth Gourd	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	19.3% 560kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	47.6% 62g	130g per day for Men 19-50 years
Sugars	71.3% 51.7g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	76.3% 29g	26.3% 10g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	13% 0.17mg	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	30% 120μg	12.5% 50μg	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	63.3% 57mg	87.8% 79mg	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	16% 2.4mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	9% 90mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	124% 1.12mg	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	45% 3.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	25.7% 0.59mg	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	44.3% 310mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	133% 4530mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.8% 843g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dishcloth Gourd VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Dishcloth Gourd versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Dishcloth Gourd vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Dishcloth Gourd has 4.4 times more Vitamin B5, 5.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.7 times more Vitamin B3, 1.4 times more Vitamin C, 3.5 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Boiled and Drained Dishcloth Gourd as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Dishcloth Gourd vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Dishcloth Gourd has 1.7 times more Magnesium, 3.8 times more Manganese, 1.6 times more Phosphorus and 2.2 times more Potassium than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 3.8 times more Calcium, 1.3 times more Copper, 3.7 times more Iron and 10.5 times more Sodium than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Stewed Canned Tomatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Dishcloth Gourd lack sufficient amounts of Calcium
• Both Boiled and Drained Dishcloth Gourd as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Dishcloth Gourd has 2.3 times more Carbohydrate, 1.5 times more Sugars and 2.9 times more Fiber than Stewed Canned Tomatoes.
• Both Boiled and Drained Dishcloth Gourd as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.