Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Boiled White Gourd-flowered with Salt

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Boiled White Gourd-flowered with Salt: 3846g

Cooked Ripe Red Tomatoes have 1.4 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	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	3.15% 3.06g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	NA	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	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	85.7% 111g	92% 119g	130g per day for Men 19-50 years
Sugars	95% 69g	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% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	121% 46g	38g per day for Men 19-50 years
Protein	47% 26.4g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	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	83.3% 1mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	30.6% 306mg	92% 923mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	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	236% 19mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	101% 423mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	111% 778mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	192% 6538mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	610% 9154mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	245% 27mg	11mg per day for Men 19-50 years
Water	71% 2621g	99% 3666g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Boiled White Gourd-flowered With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Boiled White Gourd-flowered with Salt?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Boiled White Gourd-flowered with Salt:

• 500 calories of Cooked Ripe Red Tomatoes have 1.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• Both Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Boiled White Gourd-flowered with Salt:

• 500 calories of Cooked Ripe Red Tomatoes have 2.1 times more Copper, 2 times more Iron, 1.6 times more Phosphorus and 1.8 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 3 times more Calcium, 1.7 times more Magnesium, 30 times more Sodium, 6.9 times more Zinc and 1.4 times more Water than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled White Gourd-flowered with Salt contain similar levels of Manganese and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 2.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 500 calories.