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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Tomatoes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	NA	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	3.6% 4.66g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	NA	38g per day for Men 19-50 years
Protein	2.23% 1.25g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	9.83% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	45.4% 181μg	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	21.6% 19.4mg	139% 125mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	1.4% 14mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	31.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	33% 0.76mg	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	4.86% 34mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	25.3% 862mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.4% 127g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 2.1 times more Vitamin A, 4.9 times more Vitamin B1, 19.1 times more Vitamin B2, 1.9 times more Vitamin B3, 10 times more Vitamin B6, 8.5 times more Vitamin B9 and 6.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Balsam-pear , Leafy Tips contain 8.4 times more Calcium, 3.4 times more Copper, 7.6 times more Iron, 7.7 times more Magnesium, 4.7 times more Manganese, 4.1 times more Phosphorus, 2.6 times more Potassium, more Selenium and 1.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Balsam-pear , Leafy Tips have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Balsam-pear , Leafy Tips contain 1.7 times more Energy and 6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Balsam-pear , Leafy Tips have similar amounts of Carbohydrate per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.