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Comparing Nutrients in 500 calories Cooked Ripe Red TomatoesVS Boiled Balsam-pear , Pods with Salt

Weight per 500 calories

Cooked Ripe Red Tomatoes
2778g
Boiled Balsam-pear , Pods with Salt
2632g

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

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Boiled Balsam-pear , Pods with Salt?

Macros Ratio

Protein Fat Carbs

Cooked Ripe Red Tomatoes
18%
5%
77%
Boiled Balsam-pear , Pods with Salt
15%
7%
78%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.15%3.06g
Fat
4.9%4.74g
3.06 gvs4.74 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.3%0.42g
Saturated Fat
NA
0.42 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.47%0.056g
Omega 3
NA
0.056 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.86%1.17g
Omega 6
NA
1.17 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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85.7%111g
Carbohydrate
87.4%114g
111 gvs114 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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95%69g
Sugars
70.8%51.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
69 gvs51.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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50%36.4g
Fructose
NA
≤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]
36.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%32.8g
Glucose
NA
32.8 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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51%19.4g
Fiber
139%52.6g
19.4 gvs52.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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47%26.4g
Protein
39.5%22g
26.4 gvs22 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

74%667μg
Vitamin A
17.5%158μg
RAE, retinol activity equivalents
667 μgvs158 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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83.3%1mg
Vitamin B1
112%1.34mg
Thiamine
1 mgvs1.34 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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47%0.61mg
Vitamin B2
107%1.4mg
Riboflavin
0.61 mgvs1.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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92%14.8mg
Vitamin B3
46%7.37mg
Niacin, nicotinic acid, niacinamide
14.8 mgvs7.37 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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71.7%3.6mg
Vitamin B5
102%5.08mg
Pantothenic acid
3.6 mgvs5.08 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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169%2.2mg
Vitamin B6
83%1.08mg
Pyridoxine
2.2 mgvs1.08 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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90%361μg
Vitamin B9
336%1342μg
Folates and Folic Acid
361 μgvs1342 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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704%633mg
Vitamin C
965%868mg
Ascorbic acid
633 mgvs868 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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104%15.6mg
Vitamin E
24.6%3.7mg
Tocopherols and Tocotrienols
15.6 mgvs3.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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65%77.8μg
Vitamin K
105%126μg
Phytomenadione or phylloquinone
77.8 μgvs126 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

30.6%306mg
Calcium
23.7%237mg
306 mgvs237 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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231%2.1mg
Copper
96%0.87mg
2.1 mgvs0.87 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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236%19mg
Iron
125%10mg
19 mgvs10 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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59.5%250mg
Magnesium
100%421mg
250 mgvs421 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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127%2.9mg
Manganese
98%2.26mg
2.9 mgvs2.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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111%778mg
Phosphorus
135%947mg
778 mgvs947 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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178%6056mg
Potassium
247%8395mg
6056 mgvs8395 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25.3%14μg
Selenium
9.57%5.26μg
14 μgvs5.26 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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20.4%306mg
Sodium
425%6368mg
306 mgvs6368 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35.4%3.9mg
Zinc
184%20.3mg
3.9 mgvs20.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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71%2621g
Water
67%2472g
2621 gvs2472 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Boiled Balsam-pear , Pods with Salt:
Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Boiled Balsam-pear , Pods with Salt:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: