Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Balsam-pear , Pods

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• 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 - Canned Tomatoes with Green Chilies or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	130% 49.4g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	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	45% 180μg	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	138% 124mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	40% 400mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	66.7% 0.6mg	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	65% 5.2mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	40% 280mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	128% 14mg	11mg per day for Men 19-50 years
Water	51% 1885g	45% 1659g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Balsam-pear , Pods Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Balsam-pear , Pods?

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Balsam-pear , Pods:

• 300 calories of Canned Tomatoes with Green Chilies have 1.8 times more Vitamin B3 and 2.7 times more Vitamin B6 than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.9 times more Vitamin B2, 1.3 times more Vitamin B5, 7.1 times more Vitamin B9 and 12 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Balsam-pear , Pods provide similar amounts of Vitamin A and Vitamin B1 per 300 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Balsam-pear , Pods:

• 300 calories of Canned Tomatoes with Green Chilies have 3 times more Copper, 1.7 times more Manganese, 2.3 times more Selenium and 90.9 times more Sodium than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.5 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 2.4 times more Potassium and 5.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Balsam-pear , Pods contain similar levels of Calcium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Balsam-pear , Pods contain 1.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 300 calories.