Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips VS Tomato Puree

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips: 1471g
• Tomato Puree: 1316g

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

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	59.7% 0.96g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	91% 118g	130g per day for Men 19-50 years
Sugars	21% 15.3g	87.7% 63.6g	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	43% 31.3g	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	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	73.5% 28g	65.8% 25g	38g per day for Men 19-50 years
Protein	95% 53g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Tomato Puree	Recommended Dietary Allowance
Vitamin A	198% 1779μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	860% 11mg	128% 1.66mg	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	324% 1294μg	36% 145μg	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	908% 818mg	155% 139mg	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	142% 21.3mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1999% 2399μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Tomato Puree	Recommended Dietary Allowance
Calcium	61.8% 618mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	328% 2.96mg	420% 3.78mg	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	188% 15mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	329% 1382mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	97% 2.22mg	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	162% 1132mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	260% 8853mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	35.3% 1304g	31.3% 1156g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Tomato Puree?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips vs Tomato Puree:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 5.2 times more Vitamin A, 6.6 times more Vitamin B1, 3.9 times more Vitamin B2, 6.7 times more Vitamin B6, 8.9 times more Vitamin B9, 5.9 times more Vitamin C and 53.6 times more Vitamin K than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 1.3 times more Vitamin B3 and 6.6 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Tomato Puree provide similar amounts of Vitamin E per 500 calories.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips vs Tomato Puree:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 2.6 times more Calcium, 4.6 times more Magnesium, 3.5 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Selenium than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 1.3 times more Copper, 1.6 times more Iron and 1.9 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Tomato Puree contain similar levels of Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 18.2 times more Omega 3 and 2.4 times more Protein than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 4.2 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Tomato Puree offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 500 calories.