Comparing Nutrients in 300 calories Tomato Paste VS Balsam-pear , Leafy Tips

Weight per 300 calories

• Tomato Paste: 366g
• Balsam-pear , Leafy Tips: 1000g

Tomato Paste has 2.7 times more energy per 100g than Balsam-pear , Leafy Tips. It has average energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Tomato Paste	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	NA	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	25.3% 33g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	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	29.5% 21.4g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	28.2% 16g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	31% 278μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	618% 8.03mg	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	11% 44μg	320% 1280μg	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	89% 80mg	978% 880mg	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	105% 15.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	13% 132mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	223% 2mg	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	136% 11mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	233% 5.36mg	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	43.4% 304mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	7.27% 269g	24% 893g	3700g per day for Men 19-50 years

Tomato Paste VS Balsam-pear , Leafy Tips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Balsam-pear , Leafy Tips?

Lets compare vitamin content per 300 calories of Tomato Paste vs Balsam-pear , Leafy Tips:

• 300 kcal of Raw Balsam-pear , Leafy Tips contain 3.1 times more Vitamin A, 8.2 times more Vitamin B1, 6.5 times more Vitamin B2, 10.2 times more Vitamin B6, 29.2 times more Vitamin B9 and 11 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• Both Canned Tomato Paste as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Balsam-pear , Leafy Tips:

• 300 calories of Tomato Paste have 2.2 times more Selenium and 2 times more Sodium than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 6.4 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 4.9 times more Manganese, 3.3 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Zinc and 3.3 times more Water than Canned Tomato Paste.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 2.1 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 4 times more Fat and 3.4 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.