Comparing Nutrients in 1 kilogram Boiled Balsam-pear , Leafy Tips with Salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	11% 320kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	4.35% 0.74g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	50% 19g	26.3% 10g	38g per day for Men 19-50 years
Protein	64.3% 36g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	134% 1210μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	585% 7.6mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1359% 1631μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	42% 420mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	124% 1.12mg	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	128% 10mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	177% 6020mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	166% 2490mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24% 887g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips with Salt VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Balsam-pear , Leafy Tips with Salt versus 1 kg of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt has 13.4 times more Vitamin A, 3.2 times more Vitamin B1, 8.1 times more Vitamin B2, 1.4 times more Vitamin B3, 44.7 times more Vitamin B6, 17.6 times more Vitamin B9, 7 times more Vitamin C, 1.7 times more Vitamin E and 68 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.9 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt has 1.2 times more Calcium, 1.8 times more Copper, 7.8 times more Magnesium, 9.1 times more Manganese, 3.9 times more Phosphorus, 2.9 times more Potassium and 1.8 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.3 times more Iron than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Stewed Canned Tomatoes contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Stewed Canned Ripe Red Tomatoes 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 1.9 times more Fiber and 4 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 3.4 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy in one kilogram.