Comparing Nutrients in 500 calories Tomatoes VS Boiled Waxgourd

Weight per 500 calories

• Tomatoes: 2778g
• Boiled Waxgourd: 3571g

Tomatoes have 1.3 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.

Which food has more nutrients per 500 calories - Tomatoes or Boiled Waxgourd?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Tomatoes	Boiled Waxgourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	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	83% 108g	83.5% 109g	130g per day for Men 19-50 years
Sugars	101% 73g	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	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	94% 35.7g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	130% 1167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	85.7% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	86.4% 4.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	88% 1.14mg	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	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	423% 381mg	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	100% 15mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	83.3% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	27.8% 278mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	87.3% 0.79mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	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	95% 667mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	255% 3821mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	192% 21mg	11mg per day for Men 19-50 years
Water	71% 2626g	93% 3431g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 14.8 times more Vitamin B2, 1.2 times more Vitamin B3, 1.9 times more Vitamin B6, 2.9 times more Vitamin B9, 5.3 times more Vitamin E and 2.2 times more Vitamin K than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains 1.7 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Waxgourd have similar amounts of Vitamin B1 and Vitamin C per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Boiled Waxgourd:

• Raw Ripe Red Tomatoes have 2.1 times more Copper, 1.6 times more Manganese and 36.9 times more Potassium than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains 2.3 times more Calcium, 1.8 times more Iron, more Selenium, 27.5 times more Sodium, 4.5 times more Zinc and 1.3 times more Water than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Waxgourd have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have more Omega 3, 1.7 times more Sugars and 1.7 times more Protein than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains 1.3 times more Fat and 1.4 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Waxgourd have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Waxgourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.