Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Boiled Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Waxgourd	Recommended Dietary Allowance
Energy	5.17% 150kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	NA	16.3% 12g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	24.6% 0.32mg	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	22.5% 90μg	10% 40μg	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	69% 62mg	117% 105mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	20% 200mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	24.4% 0.22mg	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	32.5% 2.6mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	24.3% 0.56mg	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	20% 140mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	71.3% 1070mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	25.5% 942g	26% 961g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Boiled Waxgourd per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Boiled Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Tomatoes with Green Chilies vs Boiled Waxgourd:

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Waxgourd.
• While 1 kg of Boiled and Drained Waxgourd contains 1.7 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Waxgourd provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Waxgourd have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Boiled Waxgourd:

• 1 kilogram of Canned Tomatoes with Green Chilies has 4.1 times more Copper, 2.4 times more Manganese, 21.4 times more Potassium and 3.7 times more Sodium than Boiled Waxgourd.
• While 1 kg of Boiled and Drained Waxgourd contains 1.5 times more Iron and 4.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Waxgourd contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 1 kilogram of Boiled Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Waxgourd lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Canned Red Ripe Tomatoes with Green Chilies and Boiled and Drained Waxgourd have similar amounts of macro-nutrients per 1 kg
• Both Canned Tomatoes with Green Chilies and Boiled Waxgourd offer comparable quantities of Carbohydrate per one kilogram.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Waxgourd provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.