Comparing Nutrients in 100 calories Boiled Balsam-pear , Pods VS Cooked Ripe Red Tomatoes

Weight per 100 calories

• Boiled Balsam-pear , Pods: 526g
• Cooked Ripe Red 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 - Boiled Balsam-pear , Pods or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Balsam-pear , Pods	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.37% 0.23g	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	17% 22.3g	130g per day for Men 19-50 years
Sugars	14% 10.3g	19% 14g	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	10% 7.28g	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	% 6.56g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	10.2% 3.9g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	9.42% 5.28g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	33.8% 0.44mg	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	18% 72.2μg	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	141% 127mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	46.3% 0.42mg	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	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	25.4% 0.58mg	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	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	13.4% 494g	14% 524g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Pods vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Balsam-pear , Pods have 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5, 3.7 times more Vitamin B9, 1.4 times more Vitamin C and 1.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.2 times more Vitamin A, 2 times more Vitamin B3, 2 times more Vitamin B6 and 4.2 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Balsam-pear , Pods vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Balsam-pear , Pods have 1.7 times more Magnesium, 1.2 times more Phosphorus, 1.4 times more Potassium and 5.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 2.6 times more Selenium and 1.9 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Cooked Ripe Red Tomatoes have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Balsam-pear , Pods have 1.8 times more Omega 6 and 2.7 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Sugars than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.