Comparing Nutrients in 7 ounces Tomatoes VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Tomatoes	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	22% 28.5g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	14% 10.3g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	15% 5.75g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	5.95% 24μg	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	30.2% 27mg	12.6% 11.3mg	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	7.14% 1.07mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	19.2% 0.44mg	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	6.8% 47.6mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.52% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Boiled Dishcloth Gourd:

• Raw Ripe Red Tomatoes have 2.3 times more Vitamin B3, 1.3 times more Vitamin B9, 2.4 times more Vitamin C, 2.3 times more Vitamin E and 4.6 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.2 times more Vitamin B2 and 5.6 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Dishcloth Gourd have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Boiled Dishcloth Gourd:

• Boiled and Drained Dishcloth Gourd contains 1.4 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium and 4.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Dishcloth Gourd have similar amounts of Calcium, Zinc and Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.3 times more Protein than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 3.1 times more Energy, 3.7 times more Carbohydrate, 2 times more Sugars and 2.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.