Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with Salt VS Stewed Canned Tomatoes

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips with Salt: 1563g
• Stewed Canned Tomatoes: 1923g

Boiled Balsam-pear , Leafy Tips with Salt have 1.2 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Stewed Canned Tomatoes?

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.22% 3.13g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	NA	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	92% 119g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	78% 29.7g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	100% 56.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	210% 1891μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	339% 4.4mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	913% 12mg	25% 0.33mg	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	344% 1375μg	24% 96μg	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	965% 869mg	169% 152mg	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	151% 22.7mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2124% 2548μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	65.6% 656mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	239% 2.15mg	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	199% 16mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	364% 8.38mg	49.3% 1.13mg	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	172% 1203mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	277% 9406mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	259% 3891mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	37.5% 1386g	47.6% 1760g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips With Salt VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Stewed Canned Tomatoes:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 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 Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.3 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per 500 calories.
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Stewed Canned Tomatoes:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 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, 1.2 times more Selenium and 1.4 times more Zinc than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.6 times more Iron and 1.3 times more Water than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Stewed Canned Tomatoes contain similar levels of Calcium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 1.5 times more Fiber and 3.2 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 4.2 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.