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Comparing Nutrients in 100 calories Balsam-pear , PodsVS Tomatoes

Weight per 100 calories

Balsam-pear , Pods
588g
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 Tomatoes?

Macros Ratio

Protein Fat Carbs

Balsam-pear , Pods
20%
8%
72%
Tomatoes
17%
9%
74%
100 kcal ▼

Macro Nutrients

Balsam-pear , Podsvs 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
1.15%1.1g
1 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.49%0.16g
NA gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
1.04%0.017g
NA gvs0.017 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
2.6%0.44g
NA gvs0.44 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
16.6%21.6g
21.8 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
20%14.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs14.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
10.5%7.6g
≤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 gvs7.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%6.94g
NA gvs6.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
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
17.5%6.67g
16.5 gvs6.67 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.9g
Protein
8.73%4.9g
5.9 gvs4.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Balsam-pear , Podsvs Tomatoes
15.7%141μg
Vitamin A
26%233μg
RAE, retinol activity equivalents
141 μgvs233 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19.6%0.24mg
Vitamin B1
17%0.21mg
Thiamine
0.24 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.24mg
Vitamin B2
8.1%0.11mg
Riboflavin
0.24 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.7%2.35mg
Vitamin B3
20.6%3.3mg
Niacin, nicotinic acid, niacinamide
2.35 mgvs3.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.25mg
Vitamin B5
9.9%0.49mg
Pantothenic acid
1.25 mgvs0.49 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.5%0.25mg
Vitamin B6
34%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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NA
Vitamin B7
8.7%2.6μg
Biotin
NA μgvs2.6 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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106%424μg
Vitamin B9
21%83.3μg
Folates and Folic Acid
424 μgvs83.3 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
84.6%76mg
Ascorbic acid
494 mgvs76 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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NA
Vitamin E
20%3mg
Tocopherols and Tocotrienols
NA mgvs3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
36.6%44μg
Phytomenadione or phylloquinone
NA μgvs44 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Balsam-pear , Podsvs Tomatoes
11%112mg
Calcium
5.56%55.6mg
112 mgvs55.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.2%0.2mg
Copper
36.4%0.33mg
0.2 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.32%12.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs12.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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31.6%2.53mg
Iron
18.8%1.5mg
2.53 mgvs1.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg
Magnesium
14.6%61mg
100 mgvs61 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22.8%0.52mg
Manganese
27.5%0.63mg
0.52 mgvs0.63 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
19%133mg
182 mgvs133 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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51.2%1741mg
Potassium
38.7%1317mg
1741 mgvs1317 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.14%1.18μg
Selenium
0%0μg
1.18 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.96%29.4mg
Sodium
1.85%27.8mg
29.4 mgvs27.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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42.8%4.7mg
Zinc
8.6%0.94mg
4.7 mgvs0.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%553g
Water
14%525g
553 gvs525 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 Tomatoes:
Comparing minerals per 100 calories for Balsam-pear , Pods vs Tomatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Balsam-pear , PodsVS Boiled Balsam-pear , PodsTomatoesVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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