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

Weight per 100 calories

• Tomatoes in Juice with Salt: 625g
• Balsam-pear , Pods: 588g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Tomatoes in Juice with Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	NA	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	22% 16g	NA	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	14% 125μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	19.5% 0.25mg	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	106% 424μg	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	549% 494mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	20.6% 206mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	22.2% 0.2mg	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	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	22.8% 0.52mg	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	26% 182mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	16% 592g	15% 553g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Balsam-pear , Pods Nutrients Per 100 Kcal

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

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

• 100 calories of Tomatoes in Juice with Salt have 15.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.7 times more Vitamin B6 than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 1.7 times more Vitamin B5, 8.5 times more Vitamin B9 and 6.3 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Balsam-pear , Pods provide similar amounts of Vitamin A per 100 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Tomatoes in Juice with Salt have 1.8 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 3.7 times more Selenium and 24.4 times more Sodium than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium and 6.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Balsam-pear , Pods contain similar levels of Manganese and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Balsam-pear , Pods contain 1.4 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.