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

Weight per 100 calories

• Tomato Juice with Salt: 588g
• Boiled Balsam-pear , Pods with Salt: 526g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Tomato Juice with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	1.84% 0.029g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	21% 15g	14% 10.3g	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	10.8% 7.82g	NA	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	% 7.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.2% 2.35g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	8.93% 5g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	15% 135μg	3.5% 31.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.96mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	16.6% 0.22mg	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	29.4% 118μg	67% 268μg	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	458% 412mg	193% 174mg	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	12.5% 1.9mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.5μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	27.5% 0.25mg	19.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40.6μg	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	28.7% 2.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.7mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	19.7% 0.45mg	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	16% 112mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	37.5% 1276mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	85% 1274mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	15% 554g	13.4% 494g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Tomato Juice with Salt have 4.3 times more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.9 times more Vitamin B6, 2.4 times more Vitamin C and 2.6 times more Vitamin E than Boiled Balsam-pear , Pods with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2.3 times more Vitamin B9 and 1.9 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Tomato Juice with Salt have 1.2 times more Calcium, 1.4 times more Copper and 2.8 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.3 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium and 6.3 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Balsam-pear , Pods with Salt contain similar levels of Iron, Manganese, Sodium and Water 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 Tomato Juice with Salt have 1.5 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 4.5 times more Fiber than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.