Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Boiled Balsam-pear , Leafy Tips

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Boiled Balsam-pear , Leafy Tips: 1471g

Boiled and Drained Balsam-pear , Leafy Tips have 2.1 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	59.7% 0.96g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	75.6% 98g	130g per day for Men 19-50 years
Sugars	110% 79.7g	21% 15.3g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	73.5% 28g	38g per day for Men 19-50 years
Protein	44% 24.7g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	198% 1779μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	860% 11mg	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	62.5% 250μg	324% 1294μg	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	438% 394mg	908% 818mg	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	123% 18.4mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	1999% 2399μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	103% 1031mg	61.8% 618mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	328% 2.96mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	329% 1382mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	343% 7.9mg	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	76% 531mg	162% 1132mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	260% 8853mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	80% 2961g	35.3% 1304g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Boiled Balsam-pear , Leafy Tips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Boiled Balsam-pear , Leafy Tips?

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Boiled Balsam-pear , Leafy Tips:

• 500 calories of Tomatoes in Juice with Salt have 8.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 4.1 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 2.8 times more Vitamin A, 2.4 times more Vitamin B2, 3.2 times more Vitamin B6, 5.2 times more Vitamin B9, 2.1 times more Vitamin C and 29.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin E per 500 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Boiled Balsam-pear , Leafy Tips:

• 500 calories of Tomatoes in Juice with Salt have 1.7 times more Calcium, 1.7 times more Selenium, 18.8 times more Sodium and 2.3 times more Water than Boiled Balsam-pear , Leafy Tips.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 1.8 times more Copper, 4.4 times more Magnesium, 3.7 times more Manganese, 2.1 times more Phosphorus and 1.5 times more Potassium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Balsam-pear , Leafy Tips contain similar levels of Iron and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes in Juice with Salt have 17.2 times more Omega 6, 5.2 times more Sugars and 2.1 times more Fiber than Boiled Balsam-pear , Leafy Tips.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 7.6 times more Omega 3 and 2.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3
• 500 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6