Comparing Nutrients in 100 calories Balsam-pear , PodsVS Cooked Ripe Red Tomatoes

Weight per 100 calories

Balsam-pear , Pods

588g

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 - Balsam-pear , Pods or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Balsam-pear , Pods

20%

72%

Cooked Ripe Red Tomatoes

18%

77%

100 kcal ▼

Macro Nutrients

Balsam-pear , Podsvs 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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1.03%1g

Fat

0.63%0.61g

1 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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16.7%21.8g

Carbohydrate

17%22.3g

21.8 gvs22.3 g

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

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Sugars

19%14g

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

NA 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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43.3%16.5g

Fiber

10.2%3.9g

16.5 gvs3.9 g

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

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10.5%5.9g

Protein

9.42%5.28g

5.9 gvs5.28 g

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

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Vitamins

Balsam-pear , Podsvs Cooked Ripe Red Tomatoes

15.7%141μg

Vitamin A

15%133μg

RAE, retinol activity equivalents

141 μgvs133 μg

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

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19.6%0.24mg

Vitamin B1

16.7%0.2mg

Thiamine

0.24 mgvs0.2 mg

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

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18%0.24mg

Vitamin B2

9.4%0.12mg

Riboflavin

0.24 mgvs0.12 mg

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

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14.7%2.35mg

Vitamin B3

18.5%2.96mg

Niacin, nicotinic acid, niacinamide

2.35 mgvs2.96 mg

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

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25%1.25mg

Vitamin B5

14.3%0.72mg

Pantothenic acid

1.25 mgvs0.72 mg

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

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19.5%0.25mg

Vitamin B6

33.8%0.44mg

Pyridoxine

0.25 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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106%424μg

Vitamin B9

18%72.2μg

Folates and Folic Acid

424 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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549%494mg

Vitamin C

141%127mg

Ascorbic acid

494 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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Vitamin E

20.7%3.1mg

Tocopherols and Tocotrienols

NA mgvs3.1 mg

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

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Vitamin K

13%15.6μg

Phytomenadione or phylloquinone

NA μgvs15.6 μg

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

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Minerals

Balsam-pear , Podsvs Cooked Ripe Red Tomatoes

11%112mg

Calcium

6.1%61mg

112 mgvs61 mg

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

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22.2%0.2mg

Copper

46.3%0.42mg

0.2 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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31.6%2.53mg

Iron

47.2%3.78mg

2.53 mgvs3.78 mg

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

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24%100mg

Magnesium

12%50mg

100 mgvs50 mg

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

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22.8%0.52mg

Manganese

25.4%0.58mg

0.52 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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26%182mg

Phosphorus

22.2%156mg

182 mgvs156 mg

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

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51.2%1741mg

Potassium

35.6%1211mg

1741 mgvs1211 mg

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

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2.14%1.18μg

Selenium

5.05%2.78μg

1.18 μgvs2.78 μg

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

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1.96%29.4mg

Sodium

4.07%61mg

29.4 mgvs61 mg

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

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42.8%4.7mg

Zinc

7.07%0.78mg

4.7 mgvs0.78 mg

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

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15%553g

Water

14%524g

553 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 Balsam-pear , Pods vs Cooked Ripe Red Tomatoes:

Raw Balsam-pear , Pods have 1.9 times more Vitamin B2, 1.7 times more Vitamin B5, 5.9 times more Vitamin B9 and 3.9 times more Vitamin C than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Balsam-pear , Pods.
Both Raw Balsam-pear , Pods and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B1 per 100 kcal.
Both Raw Balsam-pear , Pods 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 Balsam-pear , Pods vs Cooked Ripe Red Tomatoes:

Raw Balsam-pear , Pods have 1.8 times more Calcium, 2 times more Magnesium, 1.4 times more Potassium and 6.1 times more Zinc than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 2.1 times more Copper, 1.5 times more Iron, 2.4 times more Selenium and 2.1 times more Sodium than Raw Balsam-pear , Pods.
Both Raw Balsam-pear , Pods and Cooked Ripe Red Tomatoes have similar amounts of Manganese, Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Balsam-pear , Pods have 1.6 times more Fat and 4.2 times more Fiber than Cooked Ripe Red Tomatoes.
Both Raw Balsam-pear , Pods and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Raw Balsam-pear , Pods as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Balsam-pear , PodsVS Boiled Balsam-pear , PodsCooked Ripe Red TomatoesVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 100 calories Balsam-pear , PodsVS Cooked Ripe Red Tomatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: