Comparing Nutrients in 500 calories Tomatoes VS Waxgourd

Weight per 500 calories

• Tomatoes: 2778g
• Waxgourd: 3846g

Tomatoes have 1.4 times more energy per 100g than Waxgourd. It has very low energy density when compared to other foods. Raw Waxgourd having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Tomatoes	Waxgourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	7.93% 7.7g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	1.92% 0.62g	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	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	88.8% 115g	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	294% 112g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	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	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	325% 4.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	104% 1.35mg	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	48% 192μg	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	556% 500mg	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	Waxgourd	Recommended Dietary Allowance
Calcium	27.8% 278mg	73% 731mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	98% 0.88mg	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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	97% 2.23mg	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	104% 731mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	285% 4269mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	213% 23.5mg	11mg per day for Men 19-50 years
Water	71% 2626g	100% 3696g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 1.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Waxgourd.
• While Raw Waxgourd contains 1.5 times more Vitamin B1, 8 times more Vitamin B2, 2.1 times more Vitamin B5 and 1.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Waxgourd have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Waxgourd:

• Raw Ripe Red Tomatoes have 1.9 times more Copper, 1.4 times more Manganese and 28.5 times more Potassium than Raw Waxgourd.
• While Raw Waxgourd contains 2.6 times more Calcium, 2.1 times more Iron, 1.3 times more Magnesium, more Selenium, 30.7 times more Sodium, 5 times more Zinc and 1.4 times more Water than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Waxgourd have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 1.6 times more Protein than Raw Waxgourd.
• While Raw Waxgourd contains 1.4 times more Fat, 1.5 times more Omega 6 and 3.3 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Waxgourd have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Waxgourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.