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

Weight per 500 calories

• Boiled Balsam-pear , Pods: 2632g
• Tomatoes: 2778g

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

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Balsam-pear , Pods	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	13% 2.22g	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	83% 108g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	139% 52.6g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	39.5% 22g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Tomatoes	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	336% 1342μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Tomatoes	Recommended Dietary Allowance
Calcium	23.7% 237mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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% 7.5mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10.5% 158mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	67% 2472g	71% 2626g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Pods have 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B5, 3.2 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7.4 times more Vitamin A, 2.2 times more Vitamin B3, 2.1 times more Vitamin B6, 4.1 times more Vitamin E and 1.7 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Balsam-pear , Pods have 1.3 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, more Selenium and 4.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Copper and 1.4 times more Manganese than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Ripe Red Tomatoes have similar amounts of Calcium, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Balsam-pear , Pods have 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 3 and 1.4 times more Sugars than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.