Comparing Nutrients in 1 kilogram Boiled Balsam-pear , Leafy Tips with Salt VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	11% 320kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	NA	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.6g	27% 35.3g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	35.6% 26g	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	18.3% 13.3g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	10.5% 4g	38g per day for Men 19-50 years
Protein	64.3% 36g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	134% 1210μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	585% 7.6mg	54% 0.7mg	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	220% 880μg	50% 200μg	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	618% 556mg	779% 701mg	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	97% 14.5mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1359% 1631μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	42% 420mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	128% 10mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	29.6% 0.68mg	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	110% 770mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	177% 6020mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	166% 2490mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24% 887g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips with Salt VS Tomato Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Balsam-pear , Leafy Tips with Salt versus 1 kg of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt vs Tomato Juice with Salt:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt has 5.3 times more Vitamin A, 1.5 times more Vitamin B1, 3.6 times more Vitamin B2, 1.5 times more Vitamin B3, 10.9 times more Vitamin B6, 4.4 times more Vitamin B9, 4.5 times more Vitamin E and 70.9 times more Vitamin K than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 1.3 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Balsam-pear , Leafy Tips with Salt vs Tomato Juice with Salt:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt has 4.2 times more Calcium, 4.8 times more Copper, 2.6 times more Iron, 8.5 times more Magnesium, 7.9 times more Manganese, 4.1 times more Phosphorus, 2.8 times more Potassium and 2.7 times more Zinc than Tomato Juice with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Tomato Juice with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt has 1.7 times more Carbohydrate, 4.8 times more Fiber and 4.2 times more Protein than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 2.5 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy in one kilogram.