Comparing Nutrients in 500 calories White Gourd-flowered VS Tomatoes

Weight per 500 calories

• White Gourd-flowered: 3571g
• Tomatoes: 2778g

Raw 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 Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	White Gourd-flowered	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	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	1.9% 0.32g	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	93% 121g	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	47% 18g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	39.5% 22g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	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	86.3% 1.04mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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

	White Gourd-flowered	Tomatoes	Recommended Dietary Allowance
Calcium	93% 929mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	89.3% 7.14mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	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	66.3% 464mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	92% 3412g	71% 2626g	3700g per day for Men 19-50 years

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

• Raw White Gourd-flowered has 1.5 times more Vitamin B2 and 2.2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin C per 500 kcal.
• Both Raw 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 White Gourd-flowered vs Tomatoes:

• Raw White Gourd-flowered has 3.3 times more Calcium, 1.3 times more Magnesium, more Selenium, 5.3 times more Zinc and 1.3 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Copper, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.9 times more Sodium than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Raw Ripe Red Tomatoes have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes contain 7.8 times more Fat, 6.9 times more Omega 6 and 1.9 times more Fiber than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw White Gourd-flowered as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.