Comparing Nutrients in 100 calories Boiled Balsam-pear , Pods with Salt VS Tomato Puree

Weight per 100 calories

• Boiled Balsam-pear , Pods with Salt: 526g
• Tomato Puree: 263g

Canned Tomato Puree has 2 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is low in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Pods with Salt or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Tomato Puree	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	NA	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	NA	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	18% 23.6g	130g per day for Men 19-50 years
Sugars	14% 10.3g	17.5% 12.7g	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	8.64% 6.26g	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	% 6.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	13% 5g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Tomato Puree	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	7.6% 68.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	25.5% 0.33mg	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	67% 268μg	7.24% 29μg	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	31% 28mg	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	4.9% 0.74mg	34.6% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	7.46% 8.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Tomato Puree	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	84% 0.76mg	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	25% 2mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	14.4% 60.5mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	19.3% 0.44mg	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	27% 189mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	85% 1274mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	13.4% 494g	6.25% 231g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods With Salt VS Tomato Puree Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Pods with Salt or Tomato Puree?

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Pods with Salt vs Tomato Puree:

• 100 calories of Boiled Balsam-pear , Pods with Salt have 4.1 times more Vitamin B1, 1.3 times more Vitamin B2, 9.3 times more Vitamin B9, 6.2 times more Vitamin C and 2.8 times more Vitamin K than Tomato Puree.
• While 100 kcal of Canned Tomato Puree contain 2.2 times more Vitamin A, 2.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 7 times more Vitamin E than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Tomato Puree provide similar amounts of Vitamin B5 per 100 calories.
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled Balsam-pear , Pods with Salt have 1.4 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium, 17.3 times more Sodium, 4.3 times more Zinc and 2.1 times more Water than Tomato Puree.
• While 100 kcal of Canned Tomato Puree contain 4.3 times more Copper, 2.3 times more Iron and 1.8 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Tomato Puree contain similar levels of Calcium and Manganese per 100 calories.
• 100 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Balsam-pear , Pods with Salt have 2.1 times more Fiber than Tomato Puree.
• Both Boiled Balsam-pear , Pods with Salt and Tomato Puree offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 100 calories.