Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Boiled Balsam-pear , Pods

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Boiled Balsam-pear , Pods: 1579g

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

Which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Boiled Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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% 22g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	83% 31.6g	38g per day for Men 19-50 years
Protein	28.3% 16g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	18.3% 183mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	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	142% 11.3mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	66.7% 467mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	6.3% 95mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	111% 12mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	40% 1483g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Boiled Balsam-pear , Pods:

• Cooked Ripe Red Tomatoes have 4.2 times more Vitamin A, 2 times more Vitamin B3, 2 times more Vitamin B6 and 4.2 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5, 3.7 times more Vitamin B9, 1.4 times more Vitamin C and 1.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Boiled Balsam-pear , Pods:

• Cooked Ripe Red Tomatoes have 1.3 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 2.6 times more Selenium and 1.9 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.7 times more Magnesium, 1.4 times more Potassium and 5.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Balsam-pear , Pods have similar amounts of Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.3 times more Sugars than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.8 times more Omega 6 and 2.7 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Balsam-pear , Pods have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.