Comparing Nutrients in 500 calories Canned Tomatoes with Green Chilies VS Boiled White Gourd-flowered with Salt

Weight per 500 calories

• Canned Tomatoes with Green Chilies: 3333g
• Boiled White Gourd-flowered with Salt: 3846g

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

Discover which food has more nutrients per 500 calories - Canned Tomatoes with Green Chilies or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Canned Tomatoes with Green Chilies	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	2.75% 2.67g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	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	93% 121g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	121% 46g	38g per day for Men 19-50 years
Protein	41% 23g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.7% 0.63mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	264% 3.43mg	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	75% 300μg	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	230% 207mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	66.7% 667mg	92% 923mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	111% 1mg	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	108% 8.67mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	101% 423mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	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	66.7% 467mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	105% 3567mg	192% 6538mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	891% 13367mg	610% 9154mg	1500mg per day for Men 19-50 years
Zinc	39.4% 4.33mg	245% 27mg	11mg per day for Men 19-50 years
Water	85% 3141g	99% 3666g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Boiled White Gourd-flowered With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Tomatoes with Green Chilies or Boiled White Gourd-flowered with Salt?

Lets compare vitamin content per 500 calories of Canned Tomatoes with Green Chilies vs Boiled White Gourd-flowered with Salt:

• 500 calories of Canned Tomatoes with Green Chilies have 1.4 times more Vitamin B3, 2.3 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.3 times more Vitamin B2 and 1.6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Boiled White Gourd-flowered with Salt:

• 500 calories of Canned Tomatoes with Green Chilies have 3 times more Copper, 1.7 times more Manganese, 1.7 times more Selenium and 1.5 times more Sodium than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.4 times more Calcium, 1.8 times more Potassium and 6.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled White Gourd-flowered with Salt contain similar levels of Iron, Magnesium, Phosphorus and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Canned Red Ripe Tomatoes with Green Chilies and Boiled and Drained White Gourd-flowered with Salt have similar amounts of macro-nutrients per 500 kcal
• Both Canned Tomatoes with Green Chilies and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 500 calories.