Comparing Nutrients in 500 calories Boiled White Gourd-flowered VS Tomato Puree

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Tomato Puree: 1316g

Canned Tomato Puree has 2.5 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled White Gourd-flowered or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled White Gourd-flowered	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	87.7% 63.6g	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	NA	43% 31.3g	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	NA	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	105% 40g	65.8% 25g	38g per day for Men 19-50 years
Protein	35.7% 20g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Tomato Puree	Recommended Dietary Allowance
Vitamin A	NA	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	128% 1.66mg	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	33.3% 133μg	36% 145μg	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	315% 283mg	155% 139mg	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	NA	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Tomato Puree	Recommended Dietary Allowance
Calcium	80% 800mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	420% 3.78mg	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	104% 8.33mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	97% 2.22mg	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	62% 433mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	86% 3177g	31.3% 1156g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Gourd-flowered or Tomato Puree?

Lets compare vitamin content per 500 calories of Boiled White Gourd-flowered vs Tomato Puree:

• 500 calories of Boiled White Gourd-flowered have 2.9 times more Vitamin B1 and 2 times more Vitamin C than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Tomato Puree provide similar amounts of Vitamin B5 and Vitamin B9 per 500 calories.
• Both Boiled and Drained White Gourd-flowered as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled White Gourd-flowered vs Tomato Puree:

• 500 calories of Boiled White Gourd-flowered have 3.4 times more Calcium, 1.2 times more Magnesium, 4.9 times more Zinc and 2.7 times more Water than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 4.4 times more Copper, 2.8 times more Iron, 1.4 times more Selenium and 5.5 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Tomato Puree contain similar levels of Manganese, Phosphorus and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Gourd-flowered have 1.6 times more Fiber than Tomato Puree.
• Both Boiled White Gourd-flowered and Tomato Puree offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Boiled and Drained White Gourd-flowered as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 500 calories.