Comparing Nutrients in 300 calories Tomato Juice with Salt VS White Gourd-flowered

Weight per 300 calories

• Tomato Juice with Salt: 1765g
• White Gourd-flowered: 2143g

Tomato Juice with Salt has 1.2 times more energy per 100g than White Gourd-flowered . It has very low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Juice with Salt or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Tomato Juice with Salt	White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	NA	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	56% 72.6g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.6% 7.06g	28% 10.7g	38g per day for Men 19-50 years
Protein	26.8% 15g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	45% 406μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.2% 12mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	66% 0.86mg	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	88.2% 353μg	32% 129μg	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	1375% 1237mg	240% 216mg	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	37.6% 5.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	White Gourd-flowered	Recommended Dietary Allowance
Calcium	17.6% 176mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	82.4% 0.74mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	86% 6.9mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	61.5% 1.4mg	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	48% 335mg	39.8% 279mg	700mg per day for Men 19-50 years
Potassium	113% 3829mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	16% 8.82μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	298% 4465mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	136% 15mg	11mg per day for Men 19-50 years
Water	45% 1663g	55.3% 2047g	3700g per day for Men 19-50 years

Tomato Juice With Salt VS White Gourd-flowered Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Juice with Salt or White Gourd-flowered ?

Lets compare vitamin content per 300 calories of Tomato Juice with Salt vs White Gourd-flowered :

• 300 calories of Tomato Juice with Salt have 2.8 times more Vitamin B1, 2.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 5.7 times more Vitamin C than White Gourd-flowered .
• Both Canned Tomato Juice with Salt as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Juice with Salt vs White Gourd-flowered :

• 300 calories of Tomato Juice with Salt have 1.3 times more Copper, 1.6 times more Iron, 1.2 times more Phosphorus, 2.1 times more Selenium and 104.2 times more Sodium than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 3.2 times more Calcium and 7.7 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and White Gourd-flowered contain similar levels of Magnesium, Manganese, Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw White Gourd-flowered contain 1.5 times more Fiber than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and White Gourd-flowered offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Canned Tomato Juice with Salt as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 300 calories.