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

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• White Gourd-flowered: 3571g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Tomatoes in Juice with Salt	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	0.22% 0.071g	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	1.9% 0.32g	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	93% 121g	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	47% 18g	38g per day for Men 19-50 years
Protein	44% 24.7g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	White Gourd-flowered	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	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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	White Gourd-flowered	Recommended Dietary Allowance
Calcium	103% 1031mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	103% 0.93mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	102% 2.36mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	227% 25mg	11mg per day for Men 19-50 years
Water	80% 2961g	92% 3412g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Tomatoes in Juice with Salt have 17.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.4 times more Vitamin B6 than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 1.5 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and White Gourd-flowered provide similar amounts of Vitamin B9 and Vitamin C per 500 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Tomatoes in Juice with Salt have 1.8 times more Copper, 2.5 times more Iron, 3.1 times more Selenium and 50.3 times more Sodium than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 1.3 times more Magnesium and 6.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and White Gourd-flowered 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 9.4 times more Omega 6 and 3.3 times more Fiber than White Gourd-flowered .
• Both Tomatoes in Juice with Salt and White Gourd-flowered offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of White Gourd-flowered provide inadequate amounts of Omega 6