Comparing Nutrients in 7 ounces Tomatoes VS 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	1.23% 35.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.012% 0.004g	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	0.11% 0.018g	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	5.63% 7.32g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled White Gourd-flowered	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	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.8% 0.075mg	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	2% 7.94μg	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	18.7% 17mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	2% 20mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	5.73% 0.052mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	5.7% 0.13mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	9.92% 337mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	5.07% 188g	5.1% 189g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Boiled White Gourd-flowered :

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 1.6 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 B2 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Boiled White Gourd-flowered :

• Raw Ripe Red Tomatoes have 2.3 times more Copper, 1.7 times more Manganese, 1.8 times more Phosphorus and 1.4 times more Potassium than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 2.4 times more Calcium and 4.1 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 and Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.5 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 Carbohydrate and Fiber per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.