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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	13% 17g	130g per day for Men 19-50 years
Sugars	14% 10g	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	7.17% 5.2g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	21% 7.94g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	7.94% 31.8μg	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	55.6% 50mg	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	15.6% 2.34mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	9.64% 67.5mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	10% 376g	10% 373g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt 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 Tomatoes in Juice with Salt vs Boiled Balsam-pear , Pods with Salt:

• 14 ounces of Tomatoes in Juice with Salt have 3.3 times more Vitamin A, 11.3 times more Vitamin B1, 2.5 times more Vitamin B3, 2.7 times more Vitamin B6 and 4.2 times more Vitamin E than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.6 times more Vitamin B5, 6.4 times more Vitamin B9, 2.6 times more Vitamin C and 1.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B2 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 Red Ripe Tomatoes in Tomato Juice with Salt 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 Tomatoes in Juice with Salt vs Boiled Balsam-pear , Pods with Salt:

• 14 ounces of Tomatoes in Juice with Salt have 3.7 times more Calcium, 1.6 times more Copper and 1.5 times more Iron than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.6 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Sodium and 6.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Balsam-pear , Pods with Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• 14 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes in Juice with Salt have 1.3 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• Both Tomatoes in Juice with Salt and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein in 14 ounces.