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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Tomato Paste	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	11.2% 325kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	13% 17g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	10.7% 7.74g	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	32% 23.2g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	30.6% 17g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	12.5% 0.16mg	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% 47.6μg	50.6% 202μg	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	97% 87mg	146% 131mg	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	114% 17mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	14.6% 0.13mg	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	148% 12mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	15% 0.34mg	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	47% 329mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	7.9% 292g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Tomato Paste have 12.7 times more Vitamin A, 2.9 times more Vitamin B2, 11 times more Vitamin B3, 5.3 times more Vitamin B6, 30.7 times more Vitamin E and 2.4 times more Vitamin K than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.4 times more Vitamin B5, 4.3 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Canned Tomato Paste as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Tomato Paste have 4 times more Calcium, 11.1 times more Copper, 7.8 times more Iron, 2.6 times more Magnesium, 3.5 times more Manganese, 2.3 times more Phosphorus, 3.2 times more Potassium and 26.5 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 4.1 times more Sodium and 1.3 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Boiled Balsam-pear , Pods with Salt contain similar levels of Zinc per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 4.3 times more Energy, 4.4 times more Carbohydrate, 6.2 times more Sugars, 2.1 times more Fiber and 5.1 times more Protein than Boiled Balsam-pear , Pods with Salt.
• 14 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein