Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Waxgourd

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Waxgourd: 3846g

Tomatoes in Juice with Salt have 1.2 times more energy per 100g than Waxgourd. It has very low energy density when compared to other foods. Raw Waxgourd having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Waxgourd?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Waxgourd	10%	12%	78%

Macro Nutrients

	Tomatoes in Juice with Salt	Waxgourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	7.93% 7.7g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	1.92% 0.62g	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	19.7% 3.35g	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	88.8% 115g	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	294% 112g	38g per day for Men 19-50 years
Protein	44% 24.7g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Waxgourd	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	325% 4.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	104% 1.35mg	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	48% 192μg	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	556% 500mg	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	Waxgourd	Recommended Dietary Allowance
Calcium	103% 1031mg	73% 731mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	98% 0.88mg	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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	97% 2.23mg	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	104% 731mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	6.8% 231mg	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	285% 4269mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	213% 23.5mg	11mg per day for Men 19-50 years
Water	80% 2961g	100% 3696g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Waxgourd:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 11.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Waxgourd.
• While Raw Waxgourd contains 2.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.3 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Waxgourd:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.4 times more Calcium, 1.8 times more Copper, 25.9 times more Potassium and 2.8 times more Selenium than Raw Waxgourd.
• While Raw Waxgourd contains 1.4 times more Phosphorus and 6.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Waxgourd have similar amounts of Iron, Magnesium, Manganese, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.6 times more Protein than Raw Waxgourd.
• While Raw Waxgourd contains 1.9 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Waxgourd have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Waxgourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.