Comparing Nutrients in 5 ounces Boiled Balsam-pear , Pods with Salt VS Stewed Canned Tomatoes

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	NA	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.12g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.47% 0.27mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	1.85% 0.024mg	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	18% 72.3μg	1.77% 7.1μg	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	52% 46.8mg	12.4% 11mg	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	1.32% 0.2mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	17.6% 0.16mg	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	6.73% 0.54mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	3.64% 0.084mg	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	7.3% 51mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods with Salt VS Stewed Canned Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Balsam-pear , Pods with Salt versus 5 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Balsam-pear , Pods with Salt vs Stewed Canned Tomatoes:

• 5 ounces of Boiled Balsam-pear , Pods with Salt have 1.5 times more Vitamin B2, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 10.2 times more Vitamin B9, 4.2 times more Vitamin C and 2 times more Vitamin K than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 2.6 times more Vitamin B3 and 5.9 times more Vitamin E than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3 and Vitamin E
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Balsam-pear , Pods with Salt vs Stewed Canned Tomatoes:

• 5 ounces of Boiled Balsam-pear , Pods with Salt have 1.3 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium and 4.5 times more Zinc than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 3.8 times more Calcium, 3.4 times more Copper and 3.5 times more Iron than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Stewed Canned Tomatoes contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Balsam-pear , Pods with Salt have 2 times more Fiber than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate and 1.8 times more Sugars than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Protein in five ounces.