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

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Boiled Balsam-pear , Pods: 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 - Tomatoes in Juice with Salt or Boiled Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	12% 2.05g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	110% 79.7g	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	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	139% 52.6g	38g per day for Men 19-50 years
Protein	44% 24.7g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	103% 1031mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	96% 0.87mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	76% 531mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	80% 2961g	67% 2472g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Tomatoes in Juice with Salt have 4 times more Vitamin A, 13.4 times more Vitamin B1, 1.2 times more Vitamin B2, 3 times more Vitamin B3, 3.2 times more Vitamin B6 and 5 times more Vitamin E than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Vitamin B5, 5.4 times more Vitamin B9, 2.2 times more Vitamin C and 1.6 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Balsam-pear , Pods 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 , Pods:

• 500 calories of Tomatoes in Juice with Salt have 4.4 times more Calcium, 1.9 times more Copper, 1.8 times more Iron, 4.2 times more Selenium and 22.8 times more Sodium than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 1.3 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium and 5.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Balsam-pear , Pods contain similar levels of Manganese and Water 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 Tomatoes in Juice with Salt have 1.5 times more Omega 6 and 1.6 times more Sugars than Boiled Balsam-pear , Pods.
• Both Tomatoes in Juice with Salt and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Omega 3 in 500 calories.