Comparing Nutrients in 300 calories Boiled Dishcloth Gourd with SaltVS Tomatoes

Weight per 300 calories

Boiled Dishcloth Gourd with Salt

556g

Tomatoes

1667g

Boiled Dishcloth Gourd with Salt has 3 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Boiled Dishcloth Gourd with Salt or Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Dishcloth Gourd with Salt

91%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Boiled Dishcloth Gourd with Saltvs Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.95%1.9g

Fat

3.44%3.33g

1.9 gvs3.33 g

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

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0.47%0.15g

Saturated Fat

1.46%0.47g

0.15 gvs0.47 g

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

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Omega 3

3.13%0.05g

NA gvs0.05 g

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

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4.84%0.82g

Omega 6

7.84%1.33g

0.82 gvs1.33 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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58.8%76.4g

Carbohydrate

50%65g

76.4 gvs65 g

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

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39.6%28.7g

Sugars

60.5%44g

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

28.7 gvs44 g

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

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Fructose

31.5%23g

≤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]

NA gvs23 g

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

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Glucose

%21g

NA gvs21 g

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

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Sucrose

%0g

NA gvs0 g

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

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42.4%16g

Fiber

52.6%20g

16 gvs20 g

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

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6.55%3.67g

Protein

26%14.7g

3.67 gvs14.7 g

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

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Vitamins

Boiled Dishcloth Gourd with Saltvs Tomatoes

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

NA μgvs700 μg

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

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21.3%0.26mg

Vitamin B1

51.4%0.62mg

Thiamine

0.26 mgvs0.62 mg

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

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18%0.23mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.23 mgvs0.32 mg

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

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9.03%1.44mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

1.44 mgvs9.9 mg

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

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55.7%2.8mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

2.8 mgvs1.5 mg

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

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42.3%0.55mg

Vitamin B6

103%1.33mg

Pyridoxine

0.55 mgvs1.33 mg

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

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

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

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16.7%66.7μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

66.7 μgvs250 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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35%31.7mg

Vitamin C

254%228mg

Ascorbic acid

31.7 mgvs228 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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8.9%1.33mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

1.33 mgvs9 mg

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

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7.87%9.44μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

9.44 μgvs132 μg

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

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Minerals

Boiled Dishcloth Gourd with Saltvs Tomatoes

5%50mg

Calcium

16.7%167mg

50 mgvs167 mg

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

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52.5%0.47mg

Copper

109%0.98mg

0.47 mgvs0.98 mg

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

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Fluoride

0.96%38.3μg

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

NA μgvs38.3 μg

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

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25%2mg

Iron

56.3%4.5mg

2 mgvs4.5 mg

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

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26.5%111mg

Magnesium

43.7%183mg

111 mgvs183 mg

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

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54%1.24mg

Manganese

82.6%1.9mg

1.24 mgvs1.9 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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24.6%172mg

Phosphorus

57%400mg

172 mgvs400 mg

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

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74%2517mg

Potassium

116%3950mg

2517 mgvs3950 mg

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

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2.02%1.1μg

Selenium

0%0μg

1.1 μgvs0 μg

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

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95%1428mg

Sodium

5.56%83.3mg

1428 mgvs83.3 mg

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

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8.6%0.94mg

Zinc

25.8%2.83mg

0.94 mgvs2.83 mg

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

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12.7%468g

Water

42.6%1575g

468 gvs1575 g

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

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Lets compare vitamin content per 300 calories of Boiled Dishcloth Gourd with Salt vs Tomatoes:

Boiled and Drained Dishcloth Gourd with Salt has 1.9 times more Vitamin B5 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 6.9 times more Vitamin B3, 2.4 times more Vitamin B6, 3.8 times more Vitamin B9, 7.2 times more Vitamin C, 6.8 times more Vitamin E and 13.9 times more Vitamin K than Boiled and Drained Dishcloth Gourd with Salt.
Both Boiled and Drained Dishcloth Gourd with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Dishcloth Gourd with Salt vs Tomatoes:

Boiled and Drained Dishcloth Gourd with Salt has 17.1 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 3.3 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium, 3 times more Zinc and 3.4 times more Water than Boiled and Drained Dishcloth Gourd with Salt.
Both Boiled and Drained Dishcloth Gourd with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Ripe Red Tomatoes contain 1.8 times more Fat, 1.6 times more Omega 6, 1.5 times more Sugars and 4 times more Protein than Boiled and Drained Dishcloth Gourd with Salt.
Both Boiled and Drained Dishcloth Gourd with Salt and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Boiled and Drained Dishcloth Gourd with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Dishcloth Gourd with SaltVS Boiled Drumstick Leaves with SaltTomatoesVS Boiled Drumstick Leaves with SaltBoiled Dishcloth Gourd with SaltVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Boiled Dishcloth Gourd with SaltVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Dishcloth Gourd with Salt or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: