Comparing Nutrients in 100 grams Dishcloth Gourd VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dishcloth Gourd	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	0.69% 20kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.35% 4.35g	3.1% 4g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.9% 1.1g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.36% 0.22mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	6.08% 0.079mg	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	1.75% 7μg	3.25% 13μg	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	13.3% 12mg	25.3% 23mg	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	0.67% 0.1mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	3.9% 0.035mg	8.33% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.5% 0.36mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	4% 0.092mg	4.57% 0.11mg	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	4.57% 32mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dishcloth Gourd vs Cooked Ripe Red Tomatoes:

• Raw Dishcloth Gourd has 1.4 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.7 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9, 1.9 times more Vitamin C, 5.6 times more Vitamin E and 4 times more Vitamin K than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dishcloth Gourd vs Cooked Ripe Red Tomatoes:

• Raw Dishcloth Gourd has 1.8 times more Calcium and 1.6 times more Magnesium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Copper, 1.9 times more Iron, 1.6 times more Potassium and 2 times more Zinc than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Cooked Ripe Red Tomatoes have similar amounts of Manganese, Phosphorus and Water per 100 g.
• Both Raw Dishcloth Gourd as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Dishcloth Gourd has 1.6 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Dishcloth Gourd and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate and Sugars per 100 g.
• Both Raw Dishcloth Gourd as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.