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

Weight per 500 calories

• Tomatoes: 2778g
• Boiled White Gourd-flowered: 3333g

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

Which food has more nutrients per 500 calories - Tomatoes or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Tomatoes	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	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	83% 108g	95% 123g	130g per day for Men 19-50 years
Sugars	101% 73g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	105% 40g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	130% 1167μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	97% 1.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	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	423% 381mg	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	100% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	27.8% 278mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	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	95% 667mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	167% 5667mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	212% 23.3mg	11mg per day for Men 19-50 years
Water	71% 2626g	86% 3177g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 1.4 times more Vitamin B2 and 1.9 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Ripe Red Tomatoes have 1.9 times more Copper, 1.4 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Sodium than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 2.9 times more Calcium, more Selenium and 4.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained White Gourd-flowered have similar amounts of Iron, Magnesium, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 8.3 times more Fat, 7.4 times more Omega 6 and 1.2 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Raw Ripe Red Tomatoes and Boiled and Drained White Gourd-flowered have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.