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

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Balsam-pear , Pods: 2941g

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 Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Tomatoes in Juice with Salt	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	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	NA	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	NA	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	83.7% 109g	130g per day for Men 19-50 years
Sugars	110% 79.7g	NA	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	217% 82.4g	38g per day for Men 19-50 years
Protein	44% 24.7g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	97% 1.26mg	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	529% 2118μg	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	2745% 2471mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	103% 1031mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	111% 1mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	114% 2.6mg	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	130% 912mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	80% 2961g	74.7% 2766g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Tomatoes in Juice with Salt have 15.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.7 times more Vitamin B6 than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.7 times more Vitamin B5, 8.5 times more Vitamin B9 and 6.3 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Balsam-pear , Pods provide similar amounts of Vitamin A per 500 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw 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 Balsam-pear , Pods:

• 500 calories of Tomatoes in Juice with Salt have 1.8 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 3.7 times more Selenium and 24.4 times more Sodium than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium and 6.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Balsam-pear , Pods contain similar levels of Manganese and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Balsam-pear , Pods contain 1.4 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.