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

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Boiled Balsam-pear , Pods with Salt: 1579g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	NA	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	66% 48g	42.5% 30.8g	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	34% 24.6g	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	83% 31.6g	38g per day for Men 19-50 years
Protein	26.5% 15g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	49.8% 0.65mg	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	37.5% 150μg	201% 805μg	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	263% 236mg	579% 521mg	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	73.8% 11mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	62% 619mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	59% 1.36mg	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	45.5% 319mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	255% 3821mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	111% 12mg	11mg per day for Men 19-50 years
Water	48% 1777g	40% 1483g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Boiled Balsam-pear , Pods With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Tomatoes in Juice with Salt have 4 times more Vitamin A, 13.4 times more Vitamin B1, 1.2 times more Vitamin B2, 3 times more Vitamin B3, 3.2 times more Vitamin B6 and 5 times more Vitamin E than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.4 times more Vitamin B5, 5.4 times more Vitamin B9, 2.2 times more Vitamin C and 1.6 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Tomatoes in Juice with Salt have 4.4 times more Calcium, 1.9 times more Copper, 1.8 times more Iron and 4.2 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.3 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Sodium and 5.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Balsam-pear , Pods with Salt contain similar levels of Manganese and Water 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 Tomatoes in Juice with Salt have 1.6 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• Both Tomatoes in Juice with Salt and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.