Comparing Nutrients in 1 pound 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	2.5% 72.6kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	15% 19.6g	130g per day for Men 19-50 years
Sugars	16% 11.6g	12.2% 8.85g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	6.8% 3.8g	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	10% 91μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	14.3% 0.19mg	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	9.07% 36.3μg	58% 231μg	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	63.5% 57mg	166% 150mg	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	18% 2.68mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	18% 21.8μg	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	15% 150mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	16.6% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	17% 0.39mg	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% 77mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Boiled Balsam-pear , Pods with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Boiled Balsam-pear , Pods with Salt:

• 1 pound of Tomatoes in Juice with Salt has 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 1 lb of Boiled and Drained Balsam-pear , Pods with Salt contains 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 one pound.
• 1 pound 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 one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Boiled Balsam-pear , Pods with Salt:

• 1 pound of Tomatoes in Juice with Salt has 3.7 times more Calcium, 1.6 times more Copper and 1.5 times more Iron than Boiled Balsam-pear , Pods with Salt.
• While 1 lb of Boiled and Drained Balsam-pear , Pods with Salt contains 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 one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• 1 pound 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 one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes in Juice with Salt has 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 one pound.
• 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 one pound.