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

Weight per 500 calories

• White Gourd-flowered: 3571g
• Cooked Ripe Red Tomatoes: 2778g

Cooked Ripe Red Tomatoes have 1.3 times more energy per unit of mass than Raw White Gourd-flowered , which is very low in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	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	0.74% 0.71g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	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	1.9% 0.32g	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	93% 121g	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	47% 18g	51% 19.4g	38g per day for Men 19-50 years
Protein	39.5% 22g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	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	86.3% 1.04mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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

	White Gourd-flowered	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	93% 929mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	89.3% 7.14mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	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	66.3% 464mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	92% 3412g	71% 2621g	3700g per day for Men 19-50 years

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

• Raw White Gourd-flowered has 1.3 times more Vitamin B2 and 1.5 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B3, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw 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 White Gourd-flowered vs Cooked Ripe Red Tomatoes:

• Raw White Gourd-flowered has 3 times more Calcium, 1.6 times more Magnesium, 6.4 times more Zinc and 1.3 times more Water than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Copper, 2.6 times more Iron, 1.7 times more Phosphorus, 1.9 times more Selenium and 4.3 times more Sodium than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Cooked Ripe Red Tomatoes have similar amounts of Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes contain 3.6 times more Omega 6 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw White Gourd-flowered as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.