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

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Boiled White Gourd-flowered: 2000g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	66% 48g	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	34% 24.6g	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	63% 24g	38g per day for Men 19-50 years
Protein	26.5% 15g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	58.5% 0.76mg	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	37.5% 150μg	20% 80μg	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	263% 236mg	189% 170mg	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	73.8% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	62% 619mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	57.4% 1.32mg	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	45.5% 319mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	127% 14mg	11mg per day for Men 19-50 years
Water	48% 1777g	51.5% 1906g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Boiled White Gourd-flowered Nutrients Per 300 Kcal

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

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

• 300 calories of Tomatoes in Juice with Salt have 18.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 1.3 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Boiled White Gourd-flowered :

• 300 calories of Tomatoes in Juice with Salt have 1.3 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 1.2 times more Phosphorus, 3.3 times more Selenium and 53.9 times more Sodium than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 6.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled White Gourd-flowered contain similar levels of Magnesium, Manganese, Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes in Juice with Salt have 10.1 times more Omega 6, 1.5 times more Fiber and 1.2 times more Protein than Boiled White Gourd-flowered .
• Both Tomatoes in Juice with Salt and Boiled White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled White Gourd-flowered provide inadequate amounts of Omega 6