Comparing Nutrients in 500 calories Balsam-pear , Pods VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Cooked Ripe Red 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 - Balsam-pear , Pods or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Balsam-pear , Pods	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	NA	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	85.7% 111g	130g per day for Men 19-50 years
Sugars	NA	95% 69g	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% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	217% 82.4g	51% 19.4g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	169% 2.2mg	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	529% 2118μg	90% 361μg	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	2745% 2471mg	704% 633mg	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	NA	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	56% 559mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	231% 2.1mg	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	158% 12.6mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	127% 2.9mg	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	130% 912mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	71% 2621g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 1.9 times more Vitamin B2, 1.7 times more Vitamin B5, 5.9 times more Vitamin B9 and 3.9 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B1 per 500 kcal.
• Both Raw Balsam-pear , Pods as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Balsam-pear , Pods vs Cooked Ripe Red Tomatoes:

• Raw Balsam-pear , Pods have 1.8 times more Calcium, 2 times more Magnesium, 1.4 times more Potassium and 6.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Copper, 1.5 times more Iron, 2.4 times more Selenium and 2.1 times more Sodium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Cooked Ripe Red Tomatoes have similar amounts of Manganese, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Balsam-pear , Pods have 1.6 times more Fat and 4.2 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Balsam-pear , Pods and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Balsam-pear , Pods as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.