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

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Boiled White Gourd-flowered with Salt: 2308g

Cooked Ripe Red Tomatoes have 1.4 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.48% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	1.22% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	55% 71.5g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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	30% 22g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	73% 27.7g	38g per day for Men 19-50 years
Protein	28.3% 16g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	67.5% 0.88mg	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	54% 217μg	23% 92μg	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	422% 380mg	218% 196mg	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	62.2% 9.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	18.3% 183mg	55.4% 554mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	66.7% 0.6mg	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	142% 11.3mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	66.2% 1.52mg	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	66.7% 467mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	115% 3923mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	366% 5492mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	147% 16mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	59.5% 2200g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Boiled White Gourd-flowered With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Boiled White Gourd-flowered with Salt?

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

• 300 calories of Cooked Ripe Red Tomatoes have 1.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled White Gourd-flowered with Salt.
• While 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cooked Ripe Red Tomatoes have 2.1 times more Copper, 2 times more Iron, 1.6 times more Phosphorus and 1.8 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 3 times more Calcium, 1.7 times more Magnesium, 30 times more Sodium, 6.9 times more Zinc and 1.4 times more Water than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled White Gourd-flowered with Salt contain similar levels of Manganese and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 2.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 300 calories.