Comparing Nutrients in 100 grams Tomatoes in Juice with Salt VS Boiled White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	0.55% 16kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.021% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	2.84% 3.7g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	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	1.8% 1.3g	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	1.07% 0.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	2.88% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	2.92% 0.038mg	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	2% 8μg	1% 4μg	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	14% 12.6mg	9.44% 8.5mg	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	3.93% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	2.9% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	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	7.13% 0.57mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	2.87% 0.066mg	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	2.43% 17mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.58% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes in Juice with Salt vs Boiled White Gourd-flowered :

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 19.8 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B5 per 100 g.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes in Juice with Salt vs Boiled White Gourd-flowered :

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.4 times more Calcium, 2 times more Copper, 2.3 times more Iron, 1.3 times more Phosphorus, 3.5 times more Selenium and 57.5 times more Sodium than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 5.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained White Gourd-flowered have similar amounts of Magnesium, Manganese, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.6 times more Fiber and 1.3 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained White Gourd-flowered have similar amounts of Carbohydrate per 100 g.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.