Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Boiled Balsam-pear , Leafy Tips with Salt: 938g

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

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Boiled Balsam-pear , Leafy Tips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	NA	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	NA	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	56% 40.6g	13.4% 9.75g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	47% 18g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	60.3% 33.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	126% 1134μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	548% 7.13mg	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	14.4% 57.7μg	206% 825μg	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	101% 91mg	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	64% 9.58mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	1274% 1529μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	39.2% 392mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	209% 1.9mg	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	192% 15.3mg	120% 9.56mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	210% 881mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	218% 5.03mg	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	33% 231mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	166% 5644mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	15.3% 8.44μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	156% 2334mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	22.5% 831g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Boiled Balsam-pear , Leafy Tips With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Boiled Balsam-pear , Leafy Tips with Salt?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Boiled Balsam-pear , Leafy Tips with Salt:

• 300 calories of Stewed Canned Tomatoes have 2.3 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 10.9 times more Vitamin A, 2.6 times more Vitamin B1, 6.5 times more Vitamin B2, 36.3 times more Vitamin B6, 14.3 times more Vitamin B9, 5.7 times more Vitamin C, 1.4 times more Vitamin E and 55.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin B3 per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Boiled Balsam-pear , Leafy Tips with Salt:

• 300 calories of Stewed Canned Tomatoes have 1.6 times more Iron and 1.3 times more Water than Boiled Balsam-pear , Leafy Tips with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.5 times more Copper, 6.4 times more Magnesium, 7.4 times more Manganese, 3.1 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Calcium, Selenium and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.2 times more Carbohydrate and 4.2 times more Sugars than Boiled Balsam-pear , Leafy Tips with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.5 times more Fiber and 3.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Energy per 300 calories.