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

Macros Ratio

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

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	8.97% 260kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	14.3% 10.4g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	50% 19g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	10% 90μg	134% 1210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	585% 7.6mg	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	12.5% 50μg	220% 880μg	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	87.8% 79mg	618% 556mg	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	55.3% 8.3mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	223% 2mg	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	166% 13.3mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	233% 5.36mg	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	28.6% 200mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	177% 6020mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24% 887g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Boiled Balsam-pear , Leafy Tips with Salt:

• 1 kilogram of Stewed Canned Tomatoes has 1.9 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 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 Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Boiled Balsam-pear , Leafy Tips with Salt:

• 1 kilogram of Stewed Canned Tomatoes has 1.3 times more Iron than Boiled Balsam-pear , Leafy Tips with Salt.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 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 Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Calcium, Sodium and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 3.4 times more Sugars than Boiled Balsam-pear , Leafy Tips with Salt.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 1.9 times more Fiber and 4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy in one kilogram.