Comparing Nutrients in 500 calories Boiled Waxgourd with SaltVS Tomatoes

Weight per 500 calories

Boiled Waxgourd with Salt

4546g

Tomatoes

2778g

Raw Ripe Red Tomatoes have 1.6 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is very low in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt

12%

14%

74%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Boiled Waxgourd with Saltvs Tomatoes

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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9.37%9.1g

Fat

5.73%5.56g

9.1 gvs5.56 g

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

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2.27%0.73g

Saturated Fat

2.43%0.78g

0.73 gvs0.78 g

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

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Omega 3

5.2%0.083g

NA gvs0.083 g

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

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23.5%4g

Omega 6

13%2.22g

4 gvs2.22 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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85.7%111g

Carbohydrate

83%108g

111 gvs108 g

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

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74%53.6g

Sugars

101%73g

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

53.6 gvs73 g

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

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Fructose

52.5%38g

≤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 gvs38 g

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

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Glucose

%34.7g

NA gvs34.7 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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120%45.5g

Fiber

87.7%33.3g

45.5 gvs33.3 g

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

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32.5%18g

Protein

43.7%24.4g

18 gvs24.4 g

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

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Vitamins

Boiled Waxgourd with Saltvs Tomatoes

0%0μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

0 μgvs1167 μg

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

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129%1.55mg

Vitamin B1

85.6%1.03mg

Thiamine

1.55 mgvs1.03 mg

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

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3.5%0.045mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.045 mgvs0.53 mg

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

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109%17.5mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

17.5 mgvs16.5 mg

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

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110%5.5mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

5.5 mgvs2.47 mg

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

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112%1.45mg

Vitamin B6

171%2.22mg

Pyridoxine

1.45 mgvs2.22 mg

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

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

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

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45.5%182μg

Vitamin B9

104%417μg

Folates and Folic Acid

182 μgvs417 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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530%477mg

Vitamin C

423%381mg

Ascorbic acid

477 mgvs381 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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24.2%3.64mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

3.64 mgvs15 mg

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

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106%127μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

127 μgvs219 μg

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

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Minerals

Boiled Waxgourd with Saltvs Tomatoes

82%818mg

Calcium

27.8%278mg

818 mgvs278 mg

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

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111%1mg

Copper

182%1.64mg

1 mgvs1.64 mg

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

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Fluoride

1.6%64μg

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

NA μgvs64 μg

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

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216%17.3mg

Iron

94%7.5mg

17.3 mgvs7.5 mg

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

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108%455mg

Magnesium

72.8%306mg

455 mgvs306 mg

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

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111%2.55mg

Manganese

138%3.17mg

2.55 mgvs3.17 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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110%773mg

Phosphorus

95%667mg

773 mgvs667 mg

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

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6.7%227mg

Potassium

194%6583mg

227 mgvs6583 mg

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

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16.5%9.1μg

Selenium

0%0μg

9.1 μgvs0 μg

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

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1039%15591mg

Sodium

9.26%139mg

15591 mgvs139 mg

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

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244%27mg

Zinc

43%4.72mg

27 mgvs4.72 mg

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

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118%4366g

Water

71%2626g

4366 gvs2626 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 Boiled Waxgourd with Salt vs Tomatoes:

Boiled and Drained Waxgourd with Salt has 1.5 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.3 times more Vitamin C than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain more Vitamin A, 11.6 times more Vitamin B2, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9, 4.1 times more Vitamin E and 1.7 times more Vitamin K than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 500 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Waxgourd with Salt vs Tomatoes:

Boiled and Drained Waxgourd with Salt has 2.9 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium, more Selenium, 112.3 times more Sodium, 5.7 times more Zinc and 1.7 times more Water than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.6 times more Copper and 29 times more Potassium than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Raw Ripe Red Tomatoes have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Waxgourd with Salt has 1.6 times more Fat, 1.8 times more Omega 6 and 1.4 times more Fiber than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.4 times more Sugars and 1.3 times more Protein than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Waxgourd with SaltVS Boiled Young Winged Bean with SaltTomatoesVS Boiled Young Winged Bean with SaltBoiled Waxgourd with SaltVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Boiled Waxgourd with SaltVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: