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

Weight per 300 calories

• Tomato Juice with Salt: 1765g
• Balsam-pear , Pods: 1765g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Tomato Juice with Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	NA	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	NA	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	NA	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	32.4% 23.5g	NA	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	% 22g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.6% 7.06g	130% 49.4g	38g per day for Men 19-50 years
Protein	26.8% 15g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	45% 406μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.2% 12mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	58.4% 0.76mg	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	88.2% 353μg	318% 1271μg	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	1375% 1237mg	1647% 1482mg	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	37.6% 5.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	17.6% 176mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	82.4% 0.74mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	86% 6.9mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	68.3% 1.57mg	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	48% 335mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	113% 3829mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	16% 8.82μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	298% 4465mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	128% 14mg	11mg per day for Men 19-50 years
Water	45% 1663g	45% 1659g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Tomato Juice with Salt have 2.5 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 3.6 times more Vitamin B9 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Balsam-pear , Pods provide similar amounts of Vitamin A and Vitamin C per 300 calories.
• Both Canned Tomato Juice with Salt as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Tomato Juice with Salt have 1.2 times more Copper, 2.5 times more Selenium and 50.6 times more Sodium than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.9 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 7.3 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Balsam-pear , Pods contain similar levels of Iron and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Balsam-pear , Pods contain 7 times more Fiber than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.