Comparing Nutrients in 500 calories Boiled Balsam-pear , Pods VS Tomato Powder

Weight per 500 calories

• Boiled Balsam-pear , Pods: 2632g
• Tomato Powder: 166g

Tomato Powder has 15.9 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is high in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods or Tomato Powder?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Boiled Balsam-pear , Pods	Tomato Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	1.67% 0.28g	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	95% 124g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	100% 72.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	139% 52.6g	72% 27.3g	38g per day for Men 19-50 years
Protein	39.5% 22g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Tomato Powder	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	159% 1427μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	58.2% 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	336% 1342μg	49.7% 199μg	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	215% 193mg	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	67.3% 80.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Tomato Powder	Recommended Dietary Allowance
Calcium	23.7% 237mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	228% 2.05mg	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	94% 7.55mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	140% 3.23mg	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	69.8% 488mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	16% 8.77μg	55μg per day for Men 19-50 years
Sodium	10.5% 158mg	14.8% 222mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	67% 2472g	0.14% 5.07g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods VS Tomato Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods or Tomato Powder?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Pods vs Tomato Powder:

• 500 calories of Boiled Balsam-pear , Pods have 1.4 times more Vitamin B6, 6.8 times more Vitamin B9, 4.5 times more Vitamin C and 1.6 times more Vitamin K than Tomato Powder.
• While 500 kcal of Tomato Powder contain 9 times more Vitamin A, 2.1 times more Vitamin B3 and 5.5 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Tomato Powder provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 500 calories.
• Both Boiled and Drained Balsam-pear , Pods as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Pods vs Tomato Powder:

• 500 calories of Boiled Balsam-pear , Pods have 1.3 times more Iron, 1.4 times more Magnesium, 1.9 times more Phosphorus, 2.6 times more Potassium, 7.2 times more Zinc and 488 times more Water than Tomato Powder.
• While 500 kcal of Tomato Powder contain 2.4 times more Copper, 1.4 times more Manganese, 1.7 times more Selenium and 1.4 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Tomato Powder contain similar levels of Calcium per 500 calories.
• 500 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Pods have 7.3 times more Omega 6 and 1.9 times more Fiber than Tomato Powder.
• While 500 kcal of Tomato Powder contain 1.4 times more Sugars than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Tomato Powder offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Tomato Powder provide inadequate amounts of Omega 6
• Both Boiled and Drained Balsam-pear , Pods as well as Tomato Powder provide inadequate amounts of Omega 3 in 500 calories.