Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips with Salt VS Tomato Paste

Weight per 100 calories

• Boiled Balsam-pear , Leafy Tips with Salt: 313g
• Tomato Paste: 122g

Canned Tomato Paste has 2.6 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips with Salt, which is average in comparison to other foods. Boiled Balsam-pear , Leafy Tips with Salt having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips with Salt or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.63g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	NA	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	17.7% 23g	130g per day for Men 19-50 years
Sugars	4.5% 3.25g	20.5% 15g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	9.84% 7.13g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	15.6% 5.94g	13% 5g	38g per day for Men 19-50 years
Protein	20% 11.3g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	42% 378μg	10.3% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.8% 0.88mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.75% 0.19mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.38mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.8% 275μg	3.66% 14.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	193% 174mg	29.7% 26.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.2% 4.53mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	425% 510μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	13% 131mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	69.8% 0.63mg	49.5% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	40% 3.2mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	12% 51.2mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	16% 0.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.4% 241mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	55.3% 1881mg	36.4% 1237mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	11.8% 6.46μg	55μg per day for Men 19-50 years
Sodium	52% 778mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	8.52% 0.94mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	7.5% 277g	2.42% 89.6g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips With Salt VS Tomato Paste Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips with Salt or Tomato Paste?

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Tomato Paste:

• 100 calories of Boiled Balsam-pear , Leafy Tips with Salt have 4.1 times more Vitamin A, 6.3 times more Vitamin B1, 4.7 times more Vitamin B2, 9 times more Vitamin B6, 18.8 times more Vitamin B9, 6.5 times more Vitamin C and 36.7 times more Vitamin K than Tomato Paste.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Tomato Paste provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per 100 calories.
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Tomato Paste:

• 100 calories of Boiled Balsam-pear , Leafy Tips with Salt have 3 times more Calcium, 1.4 times more Copper, 5.7 times more Magnesium, 4.5 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium, 10.8 times more Sodium, 1.2 times more Zinc and 3.1 times more Water than Tomato Paste.
• While 100 kcal of Canned Tomato Paste contain 2.3 times more Selenium than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Tomato Paste contain similar levels of Iron per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Balsam-pear , Leafy Tips with Salt have 2.1 times more Protein than Tomato Paste.
• While 100 kcal of Canned Tomato Paste contain 4.6 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Tomato Paste offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.