Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Boiled Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Waxgourd	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	2.34% 3.04g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	1.63% 1.18g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	0.077% 0.001mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	2.46% 0.032mg	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	1.25% 5μg	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	8.78% 7.9mg	11.7% 10.5mg	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	5.53% 0.83mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	2.44% 0.022mg	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	16.6% 1.33mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	2.43% 0.056mg	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	2.86% 20mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	0.15% 5mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Waxgourd per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes versus 100 g of Boiled Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Boiled Waxgourd:

• 100 grams of Stewed Canned Tomatoes have 1.4 times more Vitamin B1, 35 times more Vitamin B2, 1.9 times more Vitamin B3 and 10.4 times more Vitamin E than Boiled Waxgourd.
• While 100 g of Boiled and Drained Waxgourd contain 1.9 times more Vitamin B6 and 1.3 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Waxgourd provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 100 grams of Boiled Waxgourd have insufficient amounts of Vitamin B2 and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Boiled Waxgourd:

• 100 grams of Stewed Canned Tomatoes have 1.9 times more Calcium, 5.1 times more Copper, 3.5 times more Iron, 41.4 times more Potassium and 2.1 times more Sodium than Boiled Waxgourd.
• While 100 g of Boiled and Drained Waxgourd contain 3.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Waxgourd contain similar levels of Magnesium, Manganese, Phosphorus and Water per 100 grams.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 100 grams of Boiled Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Waxgourd lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stewed Canned Tomatoes have 2 times more Carbohydrate and 3 times more Sugars than Boiled Waxgourd.
• Both Stewed Canned Tomatoes and Boiled Waxgourd offer comparable quantities of Fiber per 100 grams.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Waxgourd provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.