Comparing Nutrients in 300 calories Boiled Balsam-pear , PodsVS Tomatoes in Juice with Salt

Weight per 300 calories

Boiled Balsam-pear , Pods

1579g

Tomatoes in Juice with Salt

1875g

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

Which food has more nutrients per 300 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%

300 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Podsvs Tomatoes in Juice with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.93%2.84g

Fat

4.83%4.7g

2.84 gvs4.7 g

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

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0.69%0.22g

Saturated Fat

2%0.64g

0.22 gvs0.64 g

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

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0%0g

Omega 3

4.7%0.075g

0 gvs0.075 g

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

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7.24%1.23g

Omega 6

10.7%1.8g

1.23 gvs1.8 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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52.5%68.2g

Carbohydrate

50%65g

68.2 gvs65 g

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

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42.5%30.8g

Sugars

66%48g

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

30.8 gvs48 g

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

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Fructose

34%24.6g

≤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 gvs24.6 g

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

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Glucose

%23.3g

NA gvs23.3 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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83%31.6g

Fiber

94%35.6g

31.6 gvs35.6 g

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

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23.7%13.3g

Protein

26.5%15g

13.3 gvs15 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Balsam-pear , Podsvs Tomatoes in Juice with Salt

10.5%95μg

Vitamin A

41.7%375μg

RAE, retinol activity equivalents

95 μgvs375 μg

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

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67%0.81mg

Vitamin B1

898%10.8mg

Thiamine

0.81 mgvs10.8 mg

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

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64.4%0.84mg

Vitamin B2

79.3%1.03mg

Riboflavin

0.84 mgvs1.03 mg

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

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27.6%4.42mg

Vitamin B3

83.4%13.4mg

Niacin, nicotinic acid, niacinamide

4.42 mgvs13.4 mg

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

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61%3.05mg

Vitamin B5

44%2.2mg

Pantothenic acid

3.05 mgvs2.2 mg

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

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49.8%0.65mg

Vitamin B6

160%2.1mg

Pyridoxine

0.65 mgvs2.1 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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201%805μg

Vitamin B9

37.5%150μg

Folates and Folic Acid

805 μgvs150 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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579%521mg

Vitamin C

263%236mg

Ascorbic acid

521 mgvs236 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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14.7%2.2mg

Vitamin E

73.8%11mg

Tocopherols and Tocotrienols

2.2 mgvs11 mg

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

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63%75.8μg

Vitamin K

40.6%48.8μg

Phytomenadione or phylloquinone

75.8 μgvs48.8 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

14.2%142mg

Calcium

62%619mg

142 mgvs619 mg

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

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58%0.52mg

Copper

108%0.98mg

0.52 mgvs0.98 mg

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

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Fluoride

2.4%96μg

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

NA μgvs96 μg

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

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75%6mg

Iron

134%10.7mg

6 mgvs10.7 mg

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

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60%253mg

Magnesium

44.6%188mg

253 mgvs188 mg

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

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59%1.36mg

Manganese

55.4%1.28mg

1.36 mgvs1.28 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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81.2%568mg

Phosphorus

45.5%319mg

568 mgvs319 mg

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

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148%5037mg

Potassium

105%3581mg

5037 mgvs3581 mg

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

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5.74%3.16μg

Selenium

24%13μg

3.16 μgvs13 μg

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

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6.3%95mg

Sodium

144%2156mg

95 mgvs2156 mg

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

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111%12mg

Zinc

20.5%2.25mg

12 mgvs2.25 mg

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

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40%1483g

Water

48%1777g

1483 gvs1777 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 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 300 calories Boiled Balsam-pear , PodsVS Tomatoes in Juice with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods or Tomatoes in Juice with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: