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

Weight per 100 calories

• Boiled Balsam-pear , Pods: 526g
• 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 Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Balsam-pear , Pods	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.6% 0.44g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	14% 10.3g	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67% 268μg	21% 83.3μg	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	84.6% 76mg	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% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Tomatoes	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	27.5% 0.63mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	13.4% 494g	14% 525g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Pods have 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.
• While Raw Ripe Red Tomatoes contain 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.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw 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 Tomatoes:

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

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Balsam-pear , Pods have 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 3 and 1.4 times more Sugars than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.