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

Weight per 500 calories

• Boiled Balsam-pear , Pods with Salt: 2632g
• Stewed Canned Tomatoes: 1923g

Stewed Canned Ripe Red Tomatoes have 1.4 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is very low in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	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	87.4% 114g	92% 119g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	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	139% 52.6g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	39.5% 22g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	336% 1342μg	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% 868mg	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	24.6% 3.7mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	23.7% 237mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	125% 10mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	135% 947mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	425% 6368mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	67% 2472g	47.6% 1760g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Balsam-pear , Pods with Salt have 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 2.3 times more Vitamin B5, 3.3 times more Vitamin B6, 14 times more Vitamin B9, 5.7 times more Vitamin C and 2.7 times more Vitamin K than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Vitamin B3 and 4.3 times more Vitamin E than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Stewed Canned Tomatoes provide similar amounts of Vitamin A per 500 calories.
• Both Boiled and Drained Balsam-pear , Pods 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 , Pods with Salt vs Stewed Canned Tomatoes:

• 500 calories of Boiled Balsam-pear , Pods with Salt have 1.8 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium, 1.5 times more Sodium, 6.2 times more Zinc and 1.4 times more Water than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.8 times more Calcium, 2.5 times more Copper, 2.6 times more Iron and 2.2 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• 500 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Pods with Salt have 2.7 times more Fiber and 1.3 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Sugars than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.