Comparing Nutrients in 1 pound Tomatoes VS Boiled White Gourd-flowered with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Tomatoes	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	11% 14g	130g per day for Men 19-50 years
Sugars	16.5% 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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	7.13% 4g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	4.54% 18μg	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	43% 38.6mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	13% 0.3mg	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	15.6% 109mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Boiled White Gourd-flowered with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Boiled White Gourd-flowered with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes vs Boiled White Gourd-flowered with Salt:

• 1 pound of Tomatoes has 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled White Gourd-flowered with Salt.
• While 1 lb of Boiled and Drained White Gourd-flowered with Salt contains 1.6 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B5
• 1 pound of Boiled White Gourd-flowered with Salt have insufficient amounts of Vitamin B9
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes vs Boiled White Gourd-flowered with Salt:

• 1 pound of Tomatoes has 2.3 times more Copper, 1.7 times more Manganese, 1.8 times more Phosphorus and 1.4 times more Potassium than Boiled White Gourd-flowered with Salt.
• While 1 lb of Boiled and Drained White Gourd-flowered with Salt contains 2.4 times more Calcium, 47.6 times more Sodium and 4.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Boiled White Gourd-flowered with Salt contain similar levels of Iron, Magnesium and Water per one pound.
• 1 pound of Tomatoes lack sufficient amounts of Calcium and Zinc
• 1 pound of Boiled White Gourd-flowered with Salt lack sufficient amounts of Phosphorus
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes has 1.3 times more Carbohydrate than Boiled White Gourd-flowered with Salt.
• Both Tomatoes and Boiled White Gourd-flowered with Salt offer comparable quantities of Fiber per one pound.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one pound.