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

Weight per 300 calories

• Balsam-pear , Pods: 1765g
• 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 - Balsam-pear , Pods or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Tomatoes	17%	9%	74%

Macro Nutrients

	Balsam-pear , Pods	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	NA	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	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	50.2% 65.3g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	52.6% 20g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Tomatoes	Recommended Dietary Allowance
Vitamin A	47% 424μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	318% 1271μg	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	1647% 1482mg	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	NA	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Tomatoes	Recommended Dietary Allowance
Calcium	33.5% 335mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	95% 7.6mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	78% 547mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	154% 5224mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	45% 1659g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 2.2 times more Vitamin B2, 2.5 times more Vitamin B5, 5.1 times more Vitamin B9 and 6.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin A, 1.4 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw 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 Balsam-pear , Pods vs Tomatoes:

• Raw Balsam-pear , Pods have 2 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, more Selenium and 5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Copper than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Ripe Red Tomatoes have similar amounts of Manganese, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Balsam-pear , Pods have 2.5 times more Fiber and 1.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Balsam-pear , Pods and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Raw Balsam-pear , Pods as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.