Comparing Nutrients in 1 pound Boiled Waxgourd VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Waxgourd	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.97% 0.34g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	12% 4.54g	12% 4.54g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.35% 0.005mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	5.93% 0.077mg	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	4.54% 18μg	5.67% 22.7μg	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	53% 47.6mg	40% 36mg	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	2.4% 0.36mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	56.4% 0.51mg	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	21.5% 1.72mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	11.6% 0.27mg	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	11% 77mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.8% 436g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Stewed Canned Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Waxgourd vs Stewed Canned Tomatoes:

• 1 pound of Boiled Waxgourd has 1.9 times more Vitamin B6 and 1.3 times more Vitamin C than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Vitamin B1, 35 times more Vitamin B2, 1.9 times more Vitamin B3 and 10.4 times more Vitamin E than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Stewed Canned Tomatoes provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Waxgourd have insufficient amounts of Vitamin B2 and Vitamin E
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Boiled and Drained Waxgourd as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Waxgourd vs Stewed Canned Tomatoes:

• 1 pound of Boiled Waxgourd has 3.5 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.9 times more Calcium, 5.1 times more Copper, 3.5 times more Iron, 41.4 times more Potassium and 2.1 times more Sodium than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Stewed Canned Tomatoes contain similar levels of Magnesium, Manganese, Phosphorus and Water per one pound.
• 1 pound of Boiled Waxgourd lack sufficient amounts of Calcium and Potassium
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled and Drained Waxgourd as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Stewed Canned Ripe Red Tomatoes contains 2 times more Carbohydrate and 3 times more Sugars than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Stewed Canned Tomatoes offer comparable quantities of Fiber per one pound.
• Both Boiled and Drained Waxgourd as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.