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

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Balsam-pear , Pods: 1765g

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 Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	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	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	NA	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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	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	130% 49.4g	38g per day for Men 19-50 years
Protein	28.3% 16g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	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	50% 0.6mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	18.3% 183mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	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	142% 11.3mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	66.7% 467mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	128% 14mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	45% 1659g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.9 times more Vitamin B2, 1.7 times more Vitamin B5, 5.9 times more Vitamin B9 and 3.9 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Balsam-pear , Pods have similar amounts of Vitamin A and Vitamin B1 per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw 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 Balsam-pear , Pods:

• Cooked Ripe Red Tomatoes have 2.1 times more Copper, 1.5 times more Iron, 2.4 times more Selenium and 2.1 times more Sodium than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.8 times more Calcium, 2 times more Magnesium, 1.4 times more Potassium and 6.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Balsam-pear , Pods have similar amounts of Manganese, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Balsam-pear , Pods contain 1.6 times more Fat and 4.2 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Balsam-pear , Pods have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.