Comparing Nutrients in 500 calories Boiled White Gourd-flowered VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Cooked Ripe Red Tomatoes: 2778g

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

Which food has more nutrients per 500 calories - Boiled White Gourd-flowered or Cooked Ripe Red Tomatoes?

Macros Ratio

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

Macro Nutrients

	Boiled White Gourd-flowered	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	85.7% 111g	130g per day for Men 19-50 years
Sugars	NA	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	105% 40g	51% 19.4g	38g per day for Men 19-50 years
Protein	35.7% 20g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	169% 2.2mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	80% 800mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	231% 2.1mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	127% 2.9mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	86% 3177g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled White Gourd-flowered vs Cooked Ripe Red Tomatoes:

• Boiled and Drained White Gourd-flowered has 1.3 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled White Gourd-flowered vs Cooked Ripe Red Tomatoes:

• Boiled and Drained White Gourd-flowered has 2.6 times more Calcium, 1.5 times more Magnesium, 6 times more Zinc and 1.2 times more Water than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 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 and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained White Gourd-flowered has 2.1 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.9 times more Omega 6 and 1.3 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.