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

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• White Gourd-flowered: 2143g

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 White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Tomatoes in 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	4.83% 4.7g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.13% 0.043g	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	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	56% 72.6g	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	28% 10.7g	38g per day for Men 19-50 years
Protein	26.5% 15g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	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	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	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	37.5% 150μg	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	263% 236mg	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	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	White Gourd-flowered	Recommended Dietary Allowance
Calcium	62% 619mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	62% 0.56mg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	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	45.5% 319mg	39.8% 279mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	136% 15mg	11mg per day for Men 19-50 years
Water	48% 1777g	55.3% 2047g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Tomatoes in Juice with Salt have 17.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.4 times more Vitamin B6 than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 1.5 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and White Gourd-flowered provide similar amounts of Vitamin B9 and Vitamin C per 300 calories.
• Both Canned Red Ripe Tomatoes in 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 Tomatoes in Juice with Salt vs White Gourd-flowered :

• 300 calories of Tomatoes in Juice with Salt have 1.8 times more Copper, 2.5 times more Iron, 3.1 times more Selenium and 50.3 times more Sodium than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 1.3 times more Magnesium and 6.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and White Gourd-flowered contain similar levels of Calcium, Manganese, Phosphorus, Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes in Juice with Salt have 9.4 times more Omega 6 and 3.3 times more Fiber than White Gourd-flowered .
• Both Tomatoes in Juice with Salt and White Gourd-flowered offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of White Gourd-flowered provide inadequate amounts of Omega 6