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

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Boiled Balsam-pear , Pods with Salt: 1579g

Stewed Canned Tomatoes have 1.4 times more energy per 100g than Boiled Balsam-pear , Pods with Salt. It has very low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Stewed Canned Tomatoes	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	2.26% 2.2g	2.93% 2.84g	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	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	56% 40.6g	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	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	83% 31.6g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	14.4% 57.7μg	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	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	39.2% 392mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	58% 0.52mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	33% 231mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	255% 3821mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	111% 12mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	40% 1483g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Stewed Canned Tomatoes have 1.9 times more Vitamin B3 and 4.3 times more Vitamin E than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 2.3 times more Vitamin B5, 3.3 times more Vitamin B6, 14 times more Vitamin B9, 5.7 times more Vitamin C and 2.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin A per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes vs Boiled Balsam-pear , Pods with Salt:

• 300 calories of Stewed Canned Tomatoes have 2.8 times more Calcium, 2.5 times more Copper, 2.6 times more Iron and 2.2 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.8 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium, 1.5 times more Sodium, 6.2 times more Zinc and 1.4 times more Water than Stewed Canned Ripe Red Tomatoes.
• 300 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.3 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2.7 times more Fiber and 1.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.