Comparing Nutrients in 500 calories TomatoesVS Boiled White Gourd-flowered with Salt

Weight per 500 calories

Tomatoes

2778g

Boiled White Gourd-flowered with Salt

3846g

Tomatoes have 1.4 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Boiled White Gourd-flowered with Salt?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Boiled White Gourd-flowered with Salt

16%

83%

500 kcal ▼

Macro Nutrients

Tomatoesvs Boiled White Gourd-flowered with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.73%5.56g

Fat

0.79%0.77g

5.56 gvs0.77 g

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

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2.43%0.78g

Saturated Fat

0.24%0.077g

0.78 gvs0.077 g

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

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5.2%0.083g

Omega 3

0.083 gvsNA g

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

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13%2.22g

Omega 6

2.04%0.35g

2.22 gvs0.35 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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83%108g

Carbohydrate

92%119g

108 gvs119 g

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

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101%73g

Sugars

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

73 gvsNA g

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

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52.5%38g

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]

38 gvsNA g

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

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%34.7g

Glucose

34.7 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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87.7%33.3g

Fiber

121%46g

33.3 gvs46 g

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

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43.7%24.4g

Protein

41.2%23g

24.4 gvs23 g

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

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Vitamins

Tomatoesvs Boiled White Gourd-flowered with Salt

130%1167μg

Vitamin A

RAE, retinol activity equivalents

1167 μgvsNA μg

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

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85.6%1.03mg

Vitamin B1

93%1.1mg

Thiamine

1.03 mgvs1.1 mg

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

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40.6%0.53mg

Vitamin B2

65%0.85mg

Riboflavin

0.53 mgvs0.85 mg

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

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103%16.5mg

Vitamin B3

94%15mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs15 mg

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

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49.4%2.47mg

Vitamin B5

111%5.54mg

Pantothenic acid

2.47 mgvs5.54 mg

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

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171%2.22mg

Vitamin B6

112%1.46mg

Pyridoxine

2.22 mgvs1.46 mg

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

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43.4%13μg

Vitamin B7

Biotin

13 μgvsNA μg

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

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104%417μg

Vitamin B9

38.5%154μg

Folates and Folic Acid

417 μgvs154 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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423%381mg

Vitamin C

363%327mg

Ascorbic acid

381 mgvs327 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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100%15mg

Vitamin E

Tocopherols and Tocotrienols

15 mgvsNA mg

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

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183%219μg

Vitamin K

Phytomenadione or phylloquinone

219 μgvsNA μg

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

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Minerals

Tomatoesvs Boiled White Gourd-flowered with Salt

27.8%278mg

Calcium

92%923mg

278 mgvs923 mg

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

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182%1.64mg

Copper

111%1mg

1.64 mgvs1 mg

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

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1.6%64μg

Fluoride

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

64 μgvsNA μg

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

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94%7.5mg

Iron

120%9.6mg

7.5 mgvs9.6 mg

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

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72.8%306mg

Magnesium

101%423mg

306 mgvs423 mg

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

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138%3.17mg

Manganese

110%2.54mg

3.17 mgvs2.54 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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95%667mg

Phosphorus

71.4%500mg

667 mgvs500 mg

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

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194%6583mg

Potassium

192%6538mg

6583 mgvs6538 mg

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

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0%0μg

Selenium

14%7.7μg

0 μgvs7.7 μg

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

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9.26%139mg

Sodium

610%9154mg

139 mgvs9154 mg

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

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43%4.72mg

Zinc

245%27mg

4.72 mgvs27 mg

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

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71%2626g

Water

99%3666g

2626 gvs3666 g

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

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Lets compare vitamin content per 500 calories of Tomatoes vs Boiled White Gourd-flowered with Salt:

Raw Ripe Red Tomatoes have 1.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.6 times more Vitamin B2 and 2.2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Boiled White Gourd-flowered with Salt:

Raw Ripe Red Tomatoes have 1.6 times more Copper, 1.2 times more Manganese and 1.3 times more Phosphorus than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 3.3 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, more Selenium, 65.9 times more Sodium, 5.7 times more Zinc and 1.4 times more Water than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes have 7.2 times more Fat and 6.4 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.4 times more Fiber than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TomatoesVS Cooked Ripe Red TomatoesBoiled White Gourd-flowered with SaltVS Cooked Ripe Red TomatoesTomatoesVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt

Compare Foods

Comparing Nutrients in 500 calories TomatoesVS Boiled White Gourd-flowered with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Tomatoes or Boiled White Gourd-flowered with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: