Comparing Nutrients in 300 calories Balsam-pear , Leafy Tips VS Stewed Canned Tomatoes

Weight per 300 calories

• Balsam-pear , Leafy Tips: 1000g
• Stewed Canned Tomatoes: 1154g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Balsam-pear , Leafy Tips or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Balsam-pear , Leafy Tips	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	NA	5.02% 0.85g	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	55% 71.4g	130g per day for Men 19-50 years
Sugars	NA	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	NA	30.4% 11.5g	38g per day for Men 19-50 years
Protein	95% 53g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	97% 870μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.6mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	15% 0.2mg	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	14.4% 57.7μg	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	101% 91mg	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	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	84% 840mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	144% 1.3mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	33% 138mg	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	141% 990mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	24% 893g	28.5% 1056g	3700g per day for Men 19-50 years

Balsam-pear , Leafy Tips VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Balsam-pear , Leafy Tips or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Balsam-pear , Leafy Tips vs Stewed Canned Tomatoes:

• 300 calories of Balsam-pear , Leafy Tips have 8.4 times more Vitamin A, 3.4 times more Vitamin B1, 9 times more Vitamin B2, 1.3 times more Vitamin B3, 40.9 times more Vitamin B6, 22.2 times more Vitamin B9 and 9.7 times more Vitamin C than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 2.1 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Balsam-pear , Leafy Tips vs Stewed Canned Tomatoes:

• 300 calories of Balsam-pear , Leafy Tips have 2.1 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 6.1 times more Magnesium, 7.9 times more Manganese, 4.3 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 1.5 times more Zinc than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 23.2 times more Sodium than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Stewed Canned Tomatoes contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Leafy Tips have 3.1 times more Fat and 5 times more Protein than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 2.2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Stewed Canned Tomatoes offer comparable quantities of Energy per 300 calories.