Comparing Nutrients in 100 calories Boiled Balsam-pear , PodsVS Tomatoes in Juice with Salt

Weight per 100 calories

Boiled Balsam-pear , Pods

526g

Tomatoes in Juice with Salt

625g

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 or Tomatoes in Juice with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Pods

15%

78%

Tomatoes in Juice with Salt

16%

12%

72%

100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Podsvs Tomatoes in Juice with Salt

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

1.6%1.56g

0.95 gvs1.56 g

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

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0.23%0.074g

Saturated Fat

0.66%0.21g

0.074 gvs0.21 g

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

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0%0g

Omega 3

1.56%0.025g

0 gvs0.025 g

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

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2.4%0.41g

Omega 6

3.57%0.61g

0.41 gvs0.61 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

16.7%21.7g

22.7 gvs21.7 g

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

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14%10.3g

Sugars

22%16g

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

10.3 gvs16 g

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

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Fructose

11.3%8.2g

≤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 gvs8.2 g

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

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Glucose

%7.75g

NA gvs7.75 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

31.3%12g

10.5 gvs12 g

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

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7.9%4.42g

Protein

8.8%4.94g

4.42 gvs4.94 g

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

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Vitamins

Boiled Balsam-pear , Podsvs Tomatoes in Juice with Salt

3.5%31.6μg

Vitamin A

14%125μg

RAE, retinol activity equivalents

31.6 μgvs125 μg

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

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22.4%0.27mg

Vitamin B1

299%3.6mg

Thiamine

0.27 mgvs3.6 mg

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

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21.5%0.28mg

Vitamin B2

26.4%0.34mg

Riboflavin

0.28 mgvs0.34 mg

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

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9.2%1.47mg

Vitamin B3

28%4.45mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs4.45 mg

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

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20.3%1mg

Vitamin B5

14.6%0.73mg

Pantothenic acid

1 mgvs0.73 mg

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

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16.6%0.22mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.22 mgvs0.69 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

12.5%50μg

Folates and Folic Acid

268 μgvs50 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

87.5%78.8mg

Ascorbic acid

174 mgvs78.8 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

24.6%3.7mg

Tocopherols and Tocotrienols

0.74 mgvs3.7 mg

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

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21%25.3μg

Vitamin K

13.5%16.3μg

Phytomenadione or phylloquinone

25.3 μgvs16.3 μg

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

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Minerals

Boiled Balsam-pear , Podsvs Tomatoes in Juice with Salt

4.74%47.4mg

Calcium

20.6%206mg

47.4 mgvs206 mg

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

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19.3%0.17mg

Copper

36%0.33mg

0.17 mgvs0.33 mg

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

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Fluoride

0.8%32μg

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

NA μgvs32 μg

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

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25%2mg

Iron

44.5%3.56mg

2 mgvs3.56 mg

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

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20%84.2mg

Magnesium

15%62.5mg

84.2 mgvs62.5 mg

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

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19.7%0.45mg

Manganese

18.5%0.43mg

0.45 mgvs0.43 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

15%106mg

189 mgvs106 mg

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

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49.4%1679mg

Potassium

35%1194mg

1679 mgvs1194 mg

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

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1.9%1.05μg

Selenium

7.95%4.38μg

1.05 μgvs4.38 μg

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

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2.1%31.6mg

Sodium

48%719mg

31.6 mgvs719 mg

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

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37%4.05mg

Zinc

6.8%0.75mg

4.05 mgvs0.75 mg

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

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13.4%494g

Water

16%592g

494 gvs592 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 vs Tomatoes in Juice with Salt:

Boiled and Drained Balsam-pear , Pods have 1.4 times more Vitamin B5, 5.4 times more Vitamin B9, 2.2 times more Vitamin C and 1.6 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4 times more Vitamin A, 13.4 times more Vitamin B1, 3 times more Vitamin B3, 3.2 times more Vitamin B6 and 5 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 per 100 kcal.
Both Boiled and Drained Balsam-pear , Pods as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Balsam-pear , Pods vs Tomatoes in Juice with Salt:

Boiled and Drained Balsam-pear , Pods have 1.3 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium and 5.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.4 times more Calcium, 1.9 times more Copper, 1.8 times more Iron, 4.2 times more Selenium and 22.8 times more Sodium than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Manganese and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Fat, more Omega 3, 1.5 times more Omega 6 and 1.6 times more Sugars than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
Both Boiled and Drained Balsam-pear , Pods as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Balsam-pear , PodsVS Bamboo ShootsTomatoes in Juice with SaltVS Bamboo ShootsBoiled Balsam-pear , PodsVS Stewed Canned TomatoesTomatoes in Juice with SaltVS Stewed Canned Tomatoes

Compare Foods

Comparing Nutrients in 100 calories Boiled Balsam-pear , PodsVS Tomatoes in Juice with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Pods or Tomatoes in Juice with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: