Comparing Nutrients in 14 ounces Boiled Balsam-pear , Pods VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Boiled Balsam-pear , Pods	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	10.8% 14g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	14% 10.2g	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	7.3% 5.28g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21% 7.94g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	21.4% 0.28mg	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	50.6% 202μg	20% 79.4μg	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	146% 131mg	309% 278mg	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	3.7% 0.56mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	19% 1.5mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	11.7% 0.27mg	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	20.4% 143mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	37.2% 1266mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	10% 373g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods VS Tomato Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Balsam-pear , Pods versus 14 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Balsam-pear , Pods vs Tomato Juice with Salt:

• 14 ounces of Boiled Balsam-pear , Pods have 2.6 times more Vitamin B9 and 2.1 times more Vitamin K than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 3.8 times more Vitamin A, 2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B6, 2.1 times more Vitamin C and 2.3 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• 14 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• 14 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Balsam-pear , Pods vs Tomato Juice with Salt:

• 14 ounces of Boiled Balsam-pear , Pods have 1.5 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 7 times more Zinc than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.3 times more Copper and 42.2 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Tomato Juice with Salt contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Balsam-pear , Pods have 1.2 times more Carbohydrate and 5 times more Fiber than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.3 times more Sugars than Boiled and Drained Balsam-pear , Pods.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.