Comparing Nutrients in 300 calories Boiled Balsam-pear , Pods with Salt VS Tomato Puree

Weight per 300 calories

• Boiled Balsam-pear , Pods with Salt: 1579g
• Tomato Puree: 790g

Canned Tomato Puree has 2 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is low in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods with Salt or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	NA	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.2g	54.5% 71g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	52.6% 38g	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% 18.8g	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	% 19.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	83% 31.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Tomato Puree	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	76.5% 0.99mg	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	201% 805μg	21.7% 87μg	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	579% 521mg	93% 83.7mg	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	14.7% 2.2mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Tomato Puree	Recommended Dietary Allowance
Calcium	14.2% 142mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	252% 2.27mg	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	75% 6mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	58% 1.33mg	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	81.2% 568mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	148% 5037mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	255% 3821mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	40% 1483g	18.8% 694g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods With Salt VS Tomato Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods with Salt or Tomato Puree?

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Pods with Salt vs Tomato Puree:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 4.1 times more Vitamin B1, 1.3 times more Vitamin B2, 9.3 times more Vitamin B9, 6.2 times more Vitamin C and 2.8 times more Vitamin K than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 2.2 times more Vitamin A, 2.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 7 times more Vitamin E than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Tomato Puree provide similar amounts of Vitamin B5 per 300 calories.
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Balsam-pear , Pods with Salt vs Tomato Puree:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 1.4 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium, 17.3 times more Sodium, 4.3 times more Zinc and 2.1 times more Water than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 4.3 times more Copper, 2.3 times more Iron and 1.8 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Tomato Puree contain similar levels of Calcium and Manganese per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 2.1 times more Fiber than Tomato Puree.
• Both Boiled Balsam-pear , Pods with Salt and Tomato Puree offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.