Comparing Nutrients in 100 calories TomatoesVS Boiled Balsam-pear , Pods with Salt

Weight per 100 calories

Tomatoes

556g

Boiled Balsam-pear , Pods with Salt

526g

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

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

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Boiled Balsam-pear , Pods with Salt

15%

78%

100 kcal ▼

Macro Nutrients

Tomatoesvs Boiled Balsam-pear , Pods 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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1.15%1.1g

Fat

0.98%0.95g

1.1 gvs0.95 g

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

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0.49%0.16g

Saturated Fat

0.16 gvsNA g

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

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1.04%0.017g

Omega 3

0.017 gvsNA g

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

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2.6%0.44g

Omega 6

0.44 gvsNA 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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16.6%21.6g

Carbohydrate

17.5%22.7g

21.6 gvs22.7 g

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

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20%14.6g

Sugars

14%10.3g

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

14.6 gvs10.3 g

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

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10.5%7.6g

Fructose

≤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]

7.6 gvsNA g

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

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%6.94g

Glucose

6.94 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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17.5%6.67g

Fiber

27.7%10.5g

6.67 gvs10.5 g

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

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8.73%4.9g

Protein

7.9%4.42g

4.9 gvs4.42 g

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

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Vitamins

Tomatoesvs Boiled Balsam-pear , Pods with Salt

26%233μg

Vitamin A

3.5%31.6μg

RAE, retinol activity equivalents

233 μgvs31.6 μg

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

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17%0.21mg

Vitamin B1

22.4%0.27mg

Thiamine

0.21 mgvs0.27 mg

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

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8.1%0.11mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.11 mgvs0.28 mg

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

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20.6%3.3mg

Vitamin B3

9.2%1.47mg

Niacin, nicotinic acid, niacinamide

3.3 mgvs1.47 mg

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

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9.9%0.49mg

Vitamin B5

20.3%1mg

Pantothenic acid

0.49 mgvs1 mg

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

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34%0.44mg

Vitamin B6

16.6%0.22mg

Pyridoxine

0.44 mgvs0.22 mg

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

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8.7%2.6μg

Vitamin B7

Biotin

2.6 μgvsNA μg

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

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21%83.3μg

Vitamin B9

67%268μg

Folates and Folic Acid

83.3 μgvs268 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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84.6%76mg

Vitamin C

193%174mg

Ascorbic acid

76 mgvs174 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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20%3mg

Vitamin E

4.9%0.74mg

Tocopherols and Tocotrienols

3 mgvs0.74 mg

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

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36.6%44μg

Vitamin K

21%25.3μg

Phytomenadione or phylloquinone

44 μgvs25.3 μg

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

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Minerals

Tomatoesvs Boiled Balsam-pear , Pods with Salt

5.56%55.6mg

Calcium

4.74%47.4mg

55.6 mgvs47.4 mg

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

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36.4%0.33mg

Copper

19.3%0.17mg

0.33 mgvs0.17 mg

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

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0.32%12.8μg

Fluoride

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

12.8 μgvsNA μg

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

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18.8%1.5mg

Iron

25%2mg

1.5 mgvs2 mg

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

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14.6%61mg

Magnesium

20%84.2mg

61 mgvs84.2 mg

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

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27.5%0.63mg

Manganese

19.7%0.45mg

0.63 mgvs0.45 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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19%133mg

Phosphorus

27%189mg

133 mgvs189 mg

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

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38.7%1317mg

Potassium

49.4%1679mg

1317 mgvs1679 mg

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

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0%0μg

Selenium

1.9%1.05μg

0 μgvs1.05 μg

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

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1.85%27.8mg

Sodium

85%1274mg

27.8 mgvs1274 mg

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

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8.6%0.94mg

Zinc

37%4.05mg

0.94 mgvs4.05 mg

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

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14%525g

Water

13.4%494g

525 gvs494 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 Tomatoes vs Boiled Balsam-pear , Pods with Salt:

Raw Ripe Red Tomatoes have 7.4 times more Vitamin A, 2.2 times more Vitamin B3, 2.1 times more Vitamin B6, 4.1 times more Vitamin E and 1.7 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B5, 3.2 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Raw Ripe Red Tomatoes have 1.9 times more Copper and 1.4 times more Manganese than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain 1.3 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, more Selenium, 45.9 times more Sodium and 4.3 times more Zinc than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Calcium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Ripe Red Tomatoes have 1.4 times more Sugars than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain 1.6 times more Fiber than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

TomatoesVS Cooked Ripe Red TomatoesBoiled Balsam-pear , Pods with SaltVS Cooked Ripe Red TomatoesTomatoesVS Boiled Bamboo Shoots with SaltBoiled Balsam-pear , Pods with SaltVS Boiled Bamboo Shoots with Salt

Compare Foods

Comparing Nutrients in 100 calories TomatoesVS Boiled Balsam-pear , Pods with Salt

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: