Comparing Nutrients in 5 ounces Balsam-pear , Leafy Tips VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Balsam-pear , Leafy Tips	Tomato Paste	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.66g	20.6% 27g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	NA	11.4% 8.3g	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	NA	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	NA	15.3% 5.8g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Tomato Paste	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.83% 1.57mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	23.6% 0.31mg	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	45.4% 181μg	4.25% 17μg	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	139% 125mg	34.5% 31mg	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	NA	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Tomato Paste	Recommended Dietary Allowance
Calcium	12% 119mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	57.5% 0.52mg	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	36% 2.9mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	18.6% 0.43mg	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	20% 140mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	25.3% 862mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.4% 127g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Leafy Tips VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Balsam-pear , Leafy Tips versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Balsam-pear , Leafy Tips vs Tomato Paste:

• 5 ounces of Balsam-pear , Leafy Tips have 3 times more Vitamin B1, 2.4 times more Vitamin B2, 3.7 times more Vitamin B6, 10.7 times more Vitamin B9 and 4 times more Vitamin C than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.8 times more Vitamin B3 and 2.3 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Tomato Paste provide similar amounts of Vitamin A per five ounces.
• 5 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Balsam-pear , Leafy Tips as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Balsam-pear , Leafy Tips vs Tomato Paste:

• 5 ounces of Balsam-pear , Leafy Tips have 2.3 times more Calcium, 2 times more Magnesium, 1.8 times more Manganese and 1.2 times more Water than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 1.8 times more Copper, 1.5 times more Iron, 1.7 times more Potassium, 5.9 times more Selenium, 5.4 times more Sodium and 2.1 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Tomato Paste contain similar levels of Phosphorus per five ounces.
• 5 ounces of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Balsam-pear , Leafy Tips have 1.2 times more Protein than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.7 times more Energy and 5.7 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• 5 ounces of Balsam-pear , Leafy Tips provide inadequate amounts of Energy