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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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