Comparing Nutrients in 300 calories White Gourd-flowered VS Tomatoes

Weight per 300 calories

• White Gourd-flowered: 2143g
• Tomatoes: 1667g

Raw 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 Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	White Gourd-flowered	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	7.84% 1.33g	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	50% 65g	130g per day for Men 19-50 years
Sugars	NA	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28% 10.7g	52.6% 20g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.8% 0.62mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32% 129μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Tomatoes	Recommended Dietary Allowance
Calcium	55.7% 557mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Raw White Gourd-flowered has 1.5 times more Vitamin B2 and 2.2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin C per 300 kcal.
• Both Raw White Gourd-flowered as well as Raw 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 Tomatoes:

• Raw White Gourd-flowered has 3.3 times more Calcium, 1.3 times more Magnesium, more Selenium, 5.3 times more Zinc and 1.3 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Copper, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.9 times more Sodium than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Raw Ripe Red Tomatoes have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes contain 7.8 times more Fat, 6.9 times more Omega 6 and 1.9 times more Fiber than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw White Gourd-flowered as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.