Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Waxgourd	10%	12%	78%

Macro Nutrients

	Tomatoes in Juice with Salt	Waxgourd	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	3.27% 4.25g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	11% 4.1g	38g per day for Men 19-50 years
Protein	2% 1.1g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Waxgourd	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	3.8% 0.05mg	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	2.83% 11.3μg	1.77% 7.1μg	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	20% 18mg	20.5% 18.4mg	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	5.58% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Waxgourd	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	3.62% 0.033mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	3.57% 0.082mg	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	3.44% 24mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	0.25% 8.5mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.7% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Waxgourd per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Waxgourd:

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin A, 14.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Waxgourd.
• While 5 oz of Raw Waxgourd contain 2 times more Vitamin B2 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Waxgourd provide similar amounts of Vitamin B5 and Vitamin C per five ounces.
• 5 ounces of Waxgourd have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Waxgourd:

• 5 ounces of Tomatoes in Juice with Salt have 1.7 times more Calcium, 2.3 times more Copper, 1.4 times more Iron and 31.8 times more Potassium than Waxgourd.
• While 5 oz of Raw Waxgourd contain 5.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Waxgourd contain similar levels of Magnesium, Manganese, Phosphorus, Sodium and Water per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• 5 ounces of Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Waxgourd lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Waxgourd contain 1.5 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Waxgourd offer comparable quantities of Carbohydrate per five ounces.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Waxgourd provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.