Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Boiled Waxgourd

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Boiled Waxgourd: 3571g

Stewed Canned Tomatoes have 1.9 times more energy per 100g than Boiled Waxgourd. It has very low energy density when compared to other foods. Boiled and Drained Waxgourd having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Waxgourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	83.5% 109g	130g per day for Men 19-50 years
Sugars	93% 67.7g	58% 42g	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	94% 35.7g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	85.7% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	86.4% 4.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	88% 1.14mg	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	35.7% 143μg	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	417% 375mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	83.3% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	65.4% 654mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	87.3% 0.79mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	87% 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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	255% 3821mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	192% 21mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	93% 3431g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Boiled Waxgourd Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Stewed Canned Tomatoes vs Boiled Waxgourd:

• 500 calories of Stewed Canned Tomatoes have more Vitamin A, 18.8 times more Vitamin B2 and 5.6 times more Vitamin E than Boiled Waxgourd.
• While 500 kcal of Boiled and Drained Waxgourd contain 1.4 times more Vitamin B1, 2 times more Vitamin B5, 3.5 times more Vitamin B6, 1.5 times more Vitamin B9, 2.5 times more Vitamin C and 2.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Waxgourd provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled Waxgourd have insufficient amounts of Vitamin A and Vitamin B2
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Stewed Canned Tomatoes vs Boiled Waxgourd:

• 500 calories of Stewed Canned Tomatoes have 2.7 times more Copper, 1.9 times more Iron, 22.3 times more Potassium and 1.6 times more Selenium than Boiled Waxgourd.
• While 500 kcal of Boiled and Drained Waxgourd contain 1.5 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 6.4 times more Zinc and 1.9 times more Water than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Waxgourd contain similar levels of Calcium and Sodium per 500 calories.
• 500 calories of Boiled Waxgourd lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Canned Tomatoes have 1.6 times more Sugars and 1.2 times more Protein than Boiled Waxgourd.
• While 500 kcal of Boiled and Drained Waxgourd contain 2.2 times more Omega 6 and 1.9 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Waxgourd offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Waxgourd provide inadequate amounts of Omega 3 in 500 calories.