Comparing Nutrients in 100 calories Stewed Canned Tomatoes VS Boiled White Gourd-flowered

Weight per 100 calories

• Stewed Canned Tomatoes: 385g
• Boiled White Gourd-flowered: 667g

Stewed Canned Tomatoes have 1.7 times more energy per 100g than Boiled White Gourd-flowered . It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	19% 24.6g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	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	9.97% 7.23g	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	% 6.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.077g	NA	g per day for Men 19-50 years
Fiber	10% 3.85g	21% 8g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	3.85% 34.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.03% 0.065mg	19.5% 0.25mg	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	4.8% 19.2μg	6.67% 26.7μg	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	33.8% 30.4mg	63% 56.7mg	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	21.3% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	13% 131mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	19.3% 0.17mg	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	64% 5.1mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	19% 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	11% 77mg	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	33.3% 1133mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	42.4% 4.67mg	11mg per day for Men 19-50 years
Water	9.5% 352g	17% 635g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Boiled White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Boiled White Gourd-flowered ?

Lets compare vitamin content per 100 calories of Stewed Canned Tomatoes vs Boiled White Gourd-flowered :

• 100 kcal of Boiled and Drained White Gourd-flowered contain 2.2 times more Vitamin B5, 3.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled White Gourd-flowered provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Stewed Canned Tomatoes vs Boiled White Gourd-flowered :

• 100 calories of Stewed Canned Tomatoes have 2.5 times more Copper, 3.1 times more Iron, 1.7 times more Selenium and 63.8 times more Sodium than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 1.6 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium, 7.1 times more Zinc and 1.8 times more Water than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled White Gourd-flowered contain similar levels of Calcium and Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained White Gourd-flowered contain 2.1 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled White Gourd-flowered offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 100 calories.