Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Boiled White Gourd-flowered

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Boiled White Gourd-flowered: 3333g

Stewed Canned Tomatoes have 1.7 times more energy per 100g than Boiled White Gourd-flowered . It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	NA	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	95% 123g	130g per day for Men 19-50 years
Sugars	93% 67.7g	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	50% 36g	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	% 31.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	50.6% 19.2g	105% 40g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	97% 1.27mg	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	24% 96μg	33.3% 133μg	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	169% 152mg	315% 283mg	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	106% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	65.4% 654mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	96% 0.87mg	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	320% 25.6mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	96% 2.2mg	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	55% 385mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	167% 5667mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	212% 23.3mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	86% 3177g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Boiled White Gourd-flowered Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Boiled White Gourd-flowered ?

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

• 500 kcal of Boiled and Drained White Gourd-flowered contain 2.2 times more Vitamin B5, 3.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled White Gourd-flowered provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Stewed Canned Tomatoes vs Boiled White Gourd-flowered :

• 500 calories of Stewed Canned Tomatoes have 2.5 times more Copper, 3.1 times more Iron, 1.7 times more Selenium and 63.8 times more Sodium than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 1.6 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium, 7.1 times more Zinc and 1.8 times more Water than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled White Gourd-flowered contain similar levels of Calcium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained White Gourd-flowered contain 2.1 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled White Gourd-flowered offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.