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

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• 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 Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled White Gourd-flowered	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	105% 40g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	35.7% 20g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.3% 133μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Tomatoes	Recommended Dietary Allowance
Calcium	80% 800mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	86% 3177g	71% 2626g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Gourd-flowered has 1.4 times more Vitamin B2 and 1.9 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Raw 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 Tomatoes:

• Boiled and Drained White Gourd-flowered has 2.9 times more Calcium, more Selenium, 4.9 times more Zinc and 1.2 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Copper, 1.4 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes contain 8.3 times more Fat and 7.4 times more Omega 6 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.