Comparing Nutrients in 100 calories Cooked Ripe Red TomatoesVS Boiled White Gourd-flowered

Weight per 100 calories

Cooked Ripe Red Tomatoes

556g

Boiled White Gourd-flowered

667g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Cooked Ripe Red Tomatoes

18%

77%

Boiled White Gourd-flowered

14%

85%

100 kcal ▼

Macro Nutrients

Cooked Ripe Red Tomatoesvs Boiled White Gourd-flowered

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.63%0.61g

Fat

0.14%0.13g

0.61 gvs0.13 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.26%0.083g

Saturated Fat

0.042%0.013g

0.083 gvs0.013 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.69%0.011g

Omega 3

0.011 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.37%0.23g

Omega 6

0.35%0.06g

0.23 gvs0.06 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17%22.3g

Carbohydrate

19%24.6g

22.3 gvs24.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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19%14g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

14 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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10%7.28g

Fructose

≤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]

7.28 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.56g

Glucose

6.56 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.2%3.9g

Fiber

21%8g

3.9 gvs8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.42%5.28g

Protein

7.14%4g

5.28 gvs4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Ripe Red Tomatoesvs Boiled White Gourd-flowered

15%133μg

Vitamin A

RAE, retinol activity equivalents

133 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.7%0.2mg

Vitamin B1

16%0.19mg

Thiamine

0.2 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.4%0.12mg

Vitamin B2

11.3%0.15mg

Riboflavin

0.12 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.5%2.96mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

2.96 mgvs2.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.3%0.72mg

Vitamin B5

19%0.96mg

Pantothenic acid

0.72 mgvs0.96 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33.8%0.44mg

Vitamin B6

19.5%0.25mg

Pyridoxine

0.44 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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18%72.2μg

Vitamin B9

6.67%26.7μg

Folates and Folic Acid

72.2 μgvs26.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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141%127mg

Vitamin C

63%56.7mg

Ascorbic acid

127 mgvs56.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.7%3.1mg

Vitamin E

Tocopherols and Tocotrienols

3.1 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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13%15.6μg

Vitamin K

Phytomenadione or phylloquinone

15.6 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Ripe Red Tomatoesvs Boiled White Gourd-flowered

6.1%61mg

Calcium

16%160mg

61 mgvs160 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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46.3%0.42mg

Copper

19.3%0.17mg

0.42 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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47.2%3.78mg

Iron

21%1.67mg

3.78 mgvs1.67 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50mg

Magnesium

17.5%73.3mg

50 mgvs73.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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25.4%0.58mg

Manganese

19%0.44mg

0.58 mgvs0.44 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22.2%156mg

Phosphorus

12.4%86.7mg

156 mgvs86.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35.6%1211mg

Potassium

33.3%1133mg

1211 mgvs1133 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg

Selenium

2.42%1.33μg

2.78 μgvs1.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.07%61mg

Sodium

0.89%13.3mg

61 mgvs13.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.07%0.78mg

Zinc

42.4%4.67mg

0.78 mgvs4.67 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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14%524g

Water

17%635g

524 gvs635 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Cooked Ripe Red Tomatoes have 1.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.3 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 kcal.
Both Cooked Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Cooked Ripe Red Tomatoes have 2.4 times more Copper, 2.3 times more Iron, 1.3 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Selenium and 4.6 times more Sodium than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 2.6 times more Calcium, 1.5 times more Magnesium and 6 times more Zinc than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes and Boiled and Drained White Gourd-flowered have similar amounts of Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cooked Ripe Red Tomatoes have 3.9 times more Omega 6 and 1.3 times more Protein than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 2.1 times more Fiber than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes and Boiled and Drained White Gourd-flowered have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cooked Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Ripe Red TomatoesVS Tomatoes in Juice with SaltBoiled White Gourd-flowered VS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Dishcloth GourdBoiled White Gourd-flowered VS Dishcloth Gourd

Compare Foods

Comparing Nutrients in 100 calories Cooked Ripe Red TomatoesVS Boiled White Gourd-flowered

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: