Comparing Nutrients in 100 calories White Gourd-flowered VS Cooked Ripe Red Tomatoes

Weight per 100 calories

• White Gourd-flowered: 714g
• Cooked Ripe Red Tomatoes: 556g

Cooked Ripe Red Tomatoes have 1.3 times more energy per unit of mass than Raw White Gourd-flowered , which is very low in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - White Gourd-flowered or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	White Gourd-flowered	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.045% 0.014g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	NA	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	17% 22.3g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10% 7.28g	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	% 6.56g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	10.2% 3.9g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	9.42% 5.28g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	33.8% 0.44mg	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	10.7% 43μg	18% 72.2μg	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	80% 72mg	141% 127mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	18.6% 186mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	46.3% 0.42mg	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	18% 1.43mg	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	25.4% 0.58mg	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	13.3% 93mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	31.5% 1071mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	18.4% 682g	14% 524g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of White Gourd-flowered vs Cooked Ripe Red Tomatoes:

• Raw White Gourd-flowered has 1.3 times more Vitamin B2 and 1.5 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B3, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw White Gourd-flowered as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for White Gourd-flowered vs Cooked Ripe Red Tomatoes:

• Raw White Gourd-flowered has 3 times more Calcium, 1.6 times more Magnesium, 6.4 times more Zinc and 1.3 times more Water than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Copper, 2.6 times more Iron, 1.7 times more Phosphorus, 1.9 times more Selenium and 4.3 times more Sodium than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Cooked Ripe Red Tomatoes have similar amounts of Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Ripe Red Tomatoes contain 3.6 times more Omega 6 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Raw White Gourd-flowered as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.