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

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Boiled Balsam-pear , Pods with Salt: 2632g

Stewed Canned Tomatoes have 1.4 times more energy per 100g than Boiled Balsam-pear , Pods with Salt. It has very low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Stewed Canned Tomatoes	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	3.77% 3.65g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	NA	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	NA	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	87.4% 114g	130g per day for Men 19-50 years
Sugars	93% 67.7g	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	50% 36g	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	% 31.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	50.6% 19.2g	139% 52.6g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	24% 96μg	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	169% 152mg	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	106% 16mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	65.4% 654mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	96% 0.87mg	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	320% 25.6mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	55% 385mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	425% 6368mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	67% 2472g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Boiled Balsam-pear , Pods With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Stewed Canned Tomatoes have 1.9 times more Vitamin B3 and 4.3 times more Vitamin E than Boiled Balsam-pear , Pods with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 2.3 times more Vitamin B5, 3.3 times more Vitamin B6, 14 times more Vitamin B9, 5.7 times more Vitamin C and 2.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin A per 500 calories.
• Both Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes vs Boiled Balsam-pear , Pods with Salt:

• 500 calories of Stewed Canned Tomatoes have 2.8 times more Calcium, 2.5 times more Copper, 2.6 times more Iron and 2.2 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.8 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium, 1.5 times more Sodium, 6.2 times more Zinc and 1.4 times more Water than Stewed Canned Ripe Red Tomatoes.
• 500 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Canned Tomatoes have 1.3 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2.7 times more Fiber and 1.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.