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

Weight per 100 calories

• 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 - Tomatoes or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Tomatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	26% 233μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	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	84.6% 76mg	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% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	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	19% 133mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	14% 525g	15% 553g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.7 times more Vitamin A, 1.4 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 2.2 times more Vitamin B2, 2.5 times more Vitamin B5, 5.1 times more Vitamin B9 and 6.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Balsam-pear , Pods have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw 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 Tomatoes vs Balsam-pear , Pods:

• Raw Ripe Red Tomatoes have 1.6 times more Copper and 1.2 times more Manganese than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 2 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, more Selenium and 5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Balsam-pear , Pods have similar amounts of Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Balsam-pear , Pods contain 2.5 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Balsam-pear , Pods have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.