Comparing Nutrients in 300 calories Boiled Balsam-pear , Pods VS Tomatoes

Weight per 300 calories

• Boiled Balsam-pear , Pods: 1579g
• Tomatoes: 1667g

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

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Balsam-pear , Pods	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	7.84% 1.33g	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	50% 65g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	60.5% 44g	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	31.5% 23g	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	% 0g	g per day for Men 19-50 years
Fiber	83% 31.6g	52.6% 20g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Tomatoes	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	201% 805μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Tomatoes	Recommended Dietary Allowance
Calcium	14.2% 142mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	148% 5037mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.3% 95mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	40% 1483g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Pods vs Tomatoes:

• Boiled and Drained Balsam-pear , Pods have 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B5, 3.2 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7.4 times more Vitamin A, 2.2 times more Vitamin B3, 2.1 times more Vitamin B6, 4.1 times more Vitamin E and 1.7 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Balsam-pear , Pods vs Tomatoes:

• Boiled and Drained Balsam-pear , Pods have 1.3 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, more Selenium and 4.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Copper and 1.4 times more Manganese than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Ripe Red Tomatoes have similar amounts of Calcium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Balsam-pear , Pods have 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 3 and 1.4 times more Sugars than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.