Comparing Nutrients in 500 calories Tomato Juice with Salt VS Boiled Balsam-pear , Pods with Salt

Weight per 500 calories

• Tomato Juice with Salt: 2941g
• Boiled Balsam-pear , Pods with Salt: 2632g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Tomato Juice with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	NA	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	87.4% 114g	130g per day for Men 19-50 years
Sugars	105% 76g	70.8% 51.3g	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	54% 39g	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	% 36.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	139% 52.6g	38g per day for Men 19-50 years
Protein	44.6% 25g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	75% 676μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	83% 1.08mg	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	147% 588μg	336% 1342μg	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	2291% 2062mg	965% 868mg	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	62.7% 9.4mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.6μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	29.4% 294mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	5.07% 203μg	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	143% 11.5mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	98% 2.26mg	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	80% 559mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	188% 6382mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	496% 7441mg	425% 6368mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	75% 2772g	67% 2472g	3700g per day for Men 19-50 years

Tomato Juice With Salt VS Boiled Balsam-pear , Pods With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Tomato Juice with Salt have 4.3 times more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.9 times more Vitamin B6, 2.4 times more Vitamin C and 2.6 times more Vitamin E than Boiled Balsam-pear , Pods with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2.3 times more Vitamin B9 and 1.9 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Juice with Salt vs Boiled Balsam-pear , Pods with Salt:

• 500 calories of Tomato Juice with Salt have 1.2 times more Calcium, 1.4 times more Copper and 2.8 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.3 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium and 6.3 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Balsam-pear , Pods with Salt contain similar levels of Iron, Manganese, Sodium and Water per 500 calories.
• 500 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Juice with Salt have 1.5 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 4.5 times more Fiber than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.