Comparing Nutrients in 7 ounces Waxgourd VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Waxgourd	Tomatoes	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.58% 5.95g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	NA	7.2% 5.2g	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	NA	3.75% 2.7g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.75g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.28% 0.26mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	7.44% 29.8μg	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	28.7% 25.8mg	30.2% 27mg	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	NA	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Tomatoes	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5.07% 0.046mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	9.92% 0.79mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	9.84% 0.23mg	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	5.4% 37.7mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	0.35% 12mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.15% 191g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Waxgourd vs Tomatoes:

• Raw Waxgourd has 5.8 times more Vitamin B2 and 1.5 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B3, 2.3 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Waxgourd.
• Both Raw Waxgourd and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin C per 7 oz.
• Both Raw Waxgourd as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Waxgourd vs Tomatoes:

• Raw Waxgourd has 1.9 times more Calcium, 1.5 times more Iron, 22.2 times more Sodium and 3.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.6 times more Copper, 2 times more Manganese, 1.3 times more Phosphorus and 39.5 times more Potassium than Raw Waxgourd.
• Both Raw Waxgourd and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Water per 7 oz.
• Both Raw Waxgourd as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Waxgourd has 2.4 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate and 2.2 times more Protein than Raw Waxgourd.
• Both Raw Waxgourd as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.