Comparing Nutrients in 100 calories Tomatoes in Juice with Salt VS Boiled Balsam-pear , Leafy Tips

Weight per 100 calories

• Tomatoes in Juice with Salt: 625g
• Boiled Balsam-pear , Leafy Tips: 294g

Boiled and Drained Balsam-pear , Leafy Tips have 2.1 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes in Juice with Salt or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	15% 19.6g	130g per day for Men 19-50 years
Sugars	22% 16g	4.2% 3.06g	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	11.3% 8.2g	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	% 7.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	14% 125μg	39.5% 356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	172% 2.24mg	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	12.5% 50μg	64.7% 259μg	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	87.5% 78.8mg	182% 164mg	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	24.6% 3.7mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.3μg	400% 480μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	20.6% 206mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	65.7% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	44.5% 3.56mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	66% 276mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	68.5% 1.58mg	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	15% 106mg	32.4% 226mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	52% 1771mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	4.8% 2.65μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	2.55% 38.2mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	8.02% 0.88mg	11mg per day for Men 19-50 years
Water	16% 592g	7.05% 261g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes in Juice with Salt vs Boiled Balsam-pear , Leafy Tips:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 8.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 4.1 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 2.8 times more Vitamin A, 2.4 times more Vitamin B2, 3.2 times more Vitamin B6, 5.2 times more Vitamin B9, 2.1 times more Vitamin C and 29.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin E per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes in Juice with Salt vs Boiled Balsam-pear , Leafy Tips:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.7 times more Calcium, 1.7 times more Selenium, 18.8 times more Sodium and 2.3 times more Water than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 1.8 times more Copper, 4.4 times more Magnesium, 3.7 times more Manganese, 2.1 times more Phosphorus and 1.5 times more Potassium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.7 times more Fat, 17.2 times more Omega 6, 5.2 times more Sugars and 2.1 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 7.6 times more Omega 3 and 2.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.