Comparing Nutrients in 300 calories White Gourd-flowered VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• White Gourd-flowered: 2143g
• Cooked Ripe Red Tomatoes: 1667g

Cooked Ripe Red Tomatoes have 1.3 times more energy per unit of mass than Raw White Gourd-flowered , which is very low in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 300 calories - White Gourd-flowered or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	White Gourd-flowered	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	51.4% 67g	130g per day for Men 19-50 years
Sugars	NA	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28% 10.7g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.8% 0.62mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	101% 1.3mg	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	32% 129μg	54% 217μg	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	240% 216mg	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	55.7% 557mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	139% 1.25mg	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	53.6% 4.3mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	76% 1.75mg	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	39.8% 279mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of White Gourd-flowered vs Cooked Ripe Red Tomatoes:

• Raw White Gourd-flowered has 1.3 times more Vitamin B2 and 1.5 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B3, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw White Gourd-flowered as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for White Gourd-flowered vs Cooked Ripe Red Tomatoes:

• Raw White Gourd-flowered has 3 times more Calcium, 1.6 times more Magnesium, 6.4 times more Zinc and 1.3 times more Water than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Copper, 2.6 times more Iron, 1.7 times more Phosphorus, 1.9 times more Selenium and 4.3 times more Sodium than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Cooked Ripe Red Tomatoes have similar amounts of Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes contain 3.6 times more Omega 6 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw White Gourd-flowered as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.