Comparing Nutrients in 300 calories Balsam-pear , Leafy Tips VS Tomato Paste

Weight per 300 calories

• Balsam-pear , Leafy Tips: 1000g
• Tomato Paste: 366g

Canned Tomato Paste has 2.7 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is average in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 300 calories - Balsam-pear , Leafy Tips or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Balsam-pear , Leafy Tips	Tomato Paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	NA	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	NA	3.27% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	53.2% 69g	130g per day for Men 19-50 years
Sugars	NA	61.5% 44.6g	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	29.5% 21.4g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	95% 53g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Tomato Paste	Recommended Dietary Allowance
Vitamin A	97% 870μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.6mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	60.8% 0.79mg	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	320% 1280μg	11% 44μg	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	978% 880mg	89% 80mg	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	NA	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.8% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Tomato Paste	Recommended Dietary Allowance
Calcium	84% 840mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	148% 1.34mg	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	255% 20.4mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	48% 1.1mg	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	141% 990mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24% 893g	7.27% 269g	3700g per day for Men 19-50 years

Balsam-pear , Leafy Tips VS Tomato Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Balsam-pear , Leafy Tips or Tomato Paste?

Lets compare vitamin content per 300 calories of Balsam-pear , Leafy Tips vs Tomato Paste:

• 300 calories of Balsam-pear , Leafy Tips have 3.1 times more Vitamin A, 8.2 times more Vitamin B1, 6.5 times more Vitamin B2, 1.2 times more Vitamin B5, 10.2 times more Vitamin B6, 29.2 times more Vitamin B9 and 11 times more Vitamin C than Tomato Paste.
• Both Balsam-pear , Leafy Tips and Tomato Paste provide similar amounts of Vitamin B3 per 300 calories.
• Both Raw Balsam-pear , Leafy Tips as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Balsam-pear , Leafy Tips vs Tomato Paste:

• 300 calories of Balsam-pear , Leafy Tips have 6.4 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 4.9 times more Manganese, 3.3 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Zinc and 3.3 times more Water than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 2.2 times more Selenium and 2 times more Sodium than Raw Balsam-pear , Leafy Tips.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Leafy Tips have 4 times more Fat and 3.4 times more Protein than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 2.1 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Tomato Paste offer comparable quantities of Energy per 300 calories.