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

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Boiled White Gourd-flowered with Salt: 3846g

Tomatoes in Juice with Salt have 1.2 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	92% 119g	130g per day for Men 19-50 years
Sugars	110% 79.7g	NA	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	56.5% 41g	NA	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	121% 46g	38g per day for Men 19-50 years
Protein	44% 24.7g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	112% 1.46mg	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	62.5% 250μg	38.5% 154μg	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	438% 394mg	363% 327mg	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	123% 18.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	103% 1031mg	92% 923mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	101% 423mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	110% 2.54mg	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	76% 531mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	192% 6538mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	610% 9154mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	245% 27mg	11mg per day for Men 19-50 years
Water	80% 2961g	99% 3666g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Boiled White Gourd-flowered With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Boiled White Gourd-flowered with Salt?

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

• 500 calories of Tomatoes in Juice with Salt have 16.1 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.5 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Boiled White Gourd-flowered with Salt:

• 500 calories of Tomatoes in Juice with Salt have 1.6 times more Copper, 1.9 times more Iron and 2.8 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.4 times more Magnesium, 2.5 times more Sodium and 7.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled White Gourd-flowered with Salt contain similar levels of Calcium, Manganese, Phosphorus, Potassium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes in Juice with Salt have 8.8 times more Omega 6 and 1.3 times more Fiber than Boiled White Gourd-flowered with Salt.
• Both Tomatoes in Juice with Salt and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled White Gourd-flowered with Salt provide inadequate amounts of Omega 6