Comparing Nutrients in 100 calories Boiled Balsam-pear , Pods with SaltVS Cooked Ripe Red Tomatoes

Weight per 100 calories

Boiled Balsam-pear , Pods with Salt

526g

Cooked Ripe Red Tomatoes

556g

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

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Pods with Salt or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Pods with Salt

15%

78%

Cooked Ripe Red Tomatoes

18%

77%

100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Pods with Saltvs Cooked Ripe Red Tomatoes

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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0.98%0.95g

Fat

0.63%0.61g

0.95 gvs0.61 g

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

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Saturated Fat

0.26%0.083g

NA gvs0.083 g

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

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Omega 3

0.69%0.011g

NA gvs0.011 g

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

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Omega 6

1.37%0.23g

NA gvs0.23 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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17.5%22.7g

Carbohydrate

17%22.3g

22.7 gvs22.3 g

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

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14%10.3g

Sugars

19%14g

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

10.3 gvs14 g

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

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Fructose

10%7.28g

≤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 gvs7.28 g

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

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Glucose

%6.56g

NA gvs6.56 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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27.7%10.5g

Fiber

10.2%3.9g

10.5 gvs3.9 g

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

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7.9%4.42g

Protein

9.42%5.28g

4.42 gvs5.28 g

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

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Vitamins

Boiled Balsam-pear , Pods with Saltvs Cooked Ripe Red Tomatoes

3.5%31.6μg

Vitamin A

15%133μg

RAE, retinol activity equivalents

31.6 μgvs133 μg

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

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22.4%0.27mg

Vitamin B1

16.7%0.2mg

Thiamine

0.27 mgvs0.2 mg

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

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21.5%0.28mg

Vitamin B2

9.4%0.12mg

Riboflavin

0.28 mgvs0.12 mg

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

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9.2%1.47mg

Vitamin B3

18.5%2.96mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs2.96 mg

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

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20.3%1mg

Vitamin B5

14.3%0.72mg

Pantothenic acid

1 mgvs0.72 mg

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

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16.6%0.22mg

Vitamin B6

33.8%0.44mg

Pyridoxine

0.22 mgvs0.44 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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67%268μg

Vitamin B9

18%72.2μg

Folates and Folic Acid

268 μgvs72.2 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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193%174mg

Vitamin C

141%127mg

Ascorbic acid

174 mgvs127 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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4.9%0.74mg

Vitamin E

20.7%3.1mg

Tocopherols and Tocotrienols

0.74 mgvs3.1 mg

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

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21%25.3μg

Vitamin K

13%15.6μg

Phytomenadione or phylloquinone

25.3 μgvs15.6 μg

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

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Minerals

Boiled Balsam-pear , Pods with Saltvs Cooked Ripe Red Tomatoes

4.74%47.4mg

Calcium

6.1%61mg

47.4 mgvs61 mg

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

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19.3%0.17mg

Copper

46.3%0.42mg

0.17 mgvs0.42 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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25%2mg

Iron

47.2%3.78mg

2 mgvs3.78 mg

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

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20%84.2mg

Magnesium

12%50mg

84.2 mgvs50 mg

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

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19.7%0.45mg

Manganese

25.4%0.58mg

0.45 mgvs0.58 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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27%189mg

Phosphorus

22.2%156mg

189 mgvs156 mg

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

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49.4%1679mg

Potassium

35.6%1211mg

1679 mgvs1211 mg

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

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1.9%1.05μg

Selenium

5.05%2.78μg

1.05 μgvs2.78 μg

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

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85%1274mg

Sodium

4.07%61mg

1274 mgvs61 mg

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

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37%4.05mg

Zinc

7.07%0.78mg

4.05 mgvs0.78 mg

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

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13.4%494g

Water

14%524g

494 gvs524 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 Boiled Balsam-pear , Pods with Salt vs Cooked Ripe Red Tomatoes:

Boiled and Drained Balsam-pear , Pods with Salt have 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5, 3.7 times more Vitamin B9, 1.4 times more Vitamin C and 1.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 4.2 times more Vitamin A, 2 times more Vitamin B3, 2 times more Vitamin B6 and 4.2 times more Vitamin E than Boiled and Drained Balsam-pear , Pods with Salt.
Both Boiled and Drained Balsam-pear , Pods with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Balsam-pear , Pods with Salt vs Cooked Ripe Red Tomatoes:

Boiled and Drained Balsam-pear , Pods with Salt have 1.7 times more Magnesium, 1.2 times more Phosphorus, 1.4 times more Potassium, 20.8 times more Sodium and 5.2 times more Zinc than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.3 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 1.3 times more Manganese and 2.6 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
Both Boiled and Drained Balsam-pear , Pods with Salt and Cooked Ripe Red Tomatoes have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Balsam-pear , Pods with Salt have 2.7 times more Fiber than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.3 times more Sugars than Boiled and Drained Balsam-pear , Pods with Salt.
Both Boiled and Drained Balsam-pear , Pods with Salt and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Boiled and Drained Balsam-pear , Pods with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Balsam-pear , Pods with SaltVS Boiled Bamboo Shoots with SaltCooked Ripe Red TomatoesVS Boiled Bamboo Shoots with SaltBoiled Balsam-pear , Pods with SaltVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled Balsam-pear , Pods with SaltVS Cooked Ripe Red Tomatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Pods with Salt or Cooked Ripe Red Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: