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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	13% 17g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	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	9.05% 0.45mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	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	66% 5.28mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	11.3% 79.4mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.8% 363g	10% 373g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Stewed Canned Tomatoes have 2.6 times more Vitamin B3 and 5.9 times more Vitamin E than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 10.2 times more Vitamin B9, 4.2 times more Vitamin C and 2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 14 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3 and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Boiled Balsam-pear , Pods with Salt:

• 14 ounces of Stewed Canned Tomatoes have 3.8 times more Calcium, 3.4 times more Copper and 3.5 times more Iron than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.3 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium and 4.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Balsam-pear , Pods with Salt contain similar levels of Sodium and Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 14 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes have 1.4 times more Carbohydrate and 1.8 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 2 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein in 14 ounces.