Comparing Nutrients in 14 ounces Balsam-pear , Leafy Tips VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Balsam-pear , Leafy Tips	Tomato Powder	Recommended Dietary Allowance
Energy	4.1% 119kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	NA	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	240% 174g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	172% 65.5g	38g per day for Men 19-50 years
Protein	37.6% 21g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Tomato Powder	Recommended Dietary Allowance
Vitamin A	38.4% 345μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	140% 1.8mg	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	127% 508μg	119% 476μg	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	388% 349mg	515% 463mg	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	NA	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Tomato Powder	Recommended Dietary Allowance
Calcium	33.3% 333mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	547% 4.93mg	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	101% 8.1mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	337% 7.74mg	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	56% 393mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	71% 2413mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Leafy Tips VS Tomato Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Balsam-pear , Leafy Tips versus 14 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Balsam-pear , Leafy Tips vs Tomato Powder:

• 14 ounces of Balsam-pear , Leafy Tips have 1.8 times more Vitamin B6 than Tomato Powder.
• While 14 oz of Tomato Powder contain 9.9 times more Vitamin A, 5 times more Vitamin B1, 2.1 times more Vitamin B2, 8.2 times more Vitamin B3, 59.7 times more Vitamin B5 and 1.3 times more Vitamin C than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Tomato Powder provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Balsam-pear , Leafy Tips as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Balsam-pear , Leafy Tips vs Tomato Powder:

• 14 ounces of Balsam-pear , Leafy Tips have 29.2 times more Water than Tomato Powder.
• While 14 oz of Tomato Powder contain 2 times more Calcium, 6.2 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 3.6 times more Manganese, 3 times more Phosphorus, 3.2 times more Potassium, 5.9 times more Selenium, 12.2 times more Sodium and 5.7 times more Zinc than Raw Balsam-pear , Leafy Tips.
• 14 ounces of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Tomato Powder contain 10.1 times more Energy, 22.7 times more Carbohydrate and 2.4 times more Protein than Raw Balsam-pear , Leafy Tips.
• 14 ounces of Balsam-pear , Leafy Tips provide inadequate amounts of Energy