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

Weight per 100 calories

• Cooked Ripe Red Tomatoes: 556g
• Balsam-pear , Pods: 588g

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

Which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	NA	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10% 7.28g	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	% 6.56g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.2% 3.9g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	15% 133μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	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	18% 72.2μg	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	141% 127mg	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	20.7% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	6.1% 61mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	22.2% 0.2mg	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	47.2% 3.78mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	22.2% 156mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	14% 524g	15% 553g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.9 times more Vitamin B2, 1.7 times more Vitamin B5, 5.9 times more Vitamin B9 and 3.9 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Balsam-pear , Pods have similar amounts of Vitamin A and Vitamin B1 per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Cooked Ripe Red Tomatoes have 2.1 times more Copper, 1.5 times more Iron, 2.4 times more Selenium and 2.1 times more Sodium than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.8 times more Calcium, 2 times more Magnesium, 1.4 times more Potassium and 6.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Balsam-pear , Pods have similar amounts of Manganese, Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Balsam-pear , Pods contain 1.6 times more Fat and 4.2 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Balsam-pear , Pods have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.