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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 kilogram of Boiled Waxgourd has 1.5 times more Iron, 1.2 times more Phosphorus and 4.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 4.1 times more Copper, 2.4 times more Manganese, 21.4 times more Potassium and 3.7 times more Sodium than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Canned Tomatoes with Green Chilies contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Boiled Waxgourd lack sufficient amounts of Calcium and Potassium
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Boiled and Drained Waxgourd as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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