Comparing Nutrients in 7 ounces Boiled Balsam-pear , Pods with Salt VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	NA	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.57g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	2.98% 1.67g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	15.7% 0.2mg	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	25.3% 101μg	4.47% 18μg	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	72.8% 65.5mg	13.7% 12.3mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	20% 0.18mg	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	9.43% 0.75mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	11.4% 0.26mg	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	10.2% 71.4mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	5.04% 186g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods with Salt VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Balsam-pear , Pods with Salt versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Balsam-pear , Pods with Salt vs Canned Tomatoes with Green Chilies:

• 7 ounces of Boiled Balsam-pear , Pods with Salt have 1.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B5, 5.7 times more Vitamin B9 and 5.3 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 3.3 times more Vitamin A, 2.3 times more Vitamin B3 and 2.5 times more Vitamin B6 than Boiled and Drained Balsam-pear , Pods with Salt.
• 7 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Balsam-pear , Pods with Salt vs Canned Tomatoes with Green Chilies:

• 7 ounces of Boiled Balsam-pear , Pods with Salt have 1.5 times more Iron, 1.5 times more Magnesium, 2.6 times more Phosphorus, 3 times more Potassium and 5.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2.2 times more Calcium, 2.7 times more Copper, 1.5 times more Manganese and 1.7 times more Sodium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Canned Tomatoes with Green Chilies contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Boiled and Drained Balsam-pear , Pods with Salt and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of macro-nutrients per 7 oz
• Both Boiled Balsam-pear , Pods with Salt and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per seven ounces.
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein in seven ounces.