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

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• 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 - Cooked Ripe Red Tomatoes or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.13% 0.04g	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	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	56.8% 73.8g	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	63% 24g	38g per day for Men 19-50 years
Protein	28.3% 16g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled White Gourd-flowered	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	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	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	Recommended Dietary Allowance
Calcium	18.3% 183mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	57.8% 0.52mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	66.7% 467mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	127% 14mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	51.5% 1906g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Ripe Red Tomatoes have 1.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.2 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 Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled White Gourd-flowered provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 calories.
• Both Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Boiled White Gourd-flowered :

• 300 calories of Cooked Ripe Red Tomatoes have 2.4 times more Copper, 2.3 times more Iron, 1.3 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Selenium and 4.6 times more Sodium than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 2.6 times more Calcium, 1.5 times more Magnesium and 6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled White Gourd-flowered contain similar levels of Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Ripe Red Tomatoes have 1.3 times more Protein than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 2.1 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 300 calories.