Comparing Nutrients in 100 grams Boiled Balsam-pear , Pods VS Stewed Canned Tomatoes

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Pods	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	0.66% 19kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.32% 4.32g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	5.26% 2g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.15% 0.041mg	1.3% 0.017mg	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	12.8% 51μg	1.25% 5μg	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	36.7% 33mg	8.78% 7.9mg	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	0.93% 0.14mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.9% 9mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	3.67% 0.033mg	12.4% 0.11mg	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	4.75% 0.38mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	3.74% 0.086mg	2.57% 0.059mg	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	5.14% 36mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.47% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Balsam-pear , Pods vs Stewed Canned Tomatoes:

• Boiled and Drained Balsam-pear , Pods 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 Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.5 times more Vitamin A, 2.6 times more Vitamin B3 and 5.9 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 per 100 g.
• Both Boiled and Drained Balsam-pear , Pods as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Balsam-pear , Pods vs Stewed Canned Tomatoes:

• Boiled and Drained Balsam-pear , Pods 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 Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.8 times more Calcium, 3.4 times more Copper, 3.5 times more Iron, 3 times more Selenium and 36.8 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Balsam-pear , Pods have 2 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate and 1.8 times more Sugars than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Stewed Canned Ripe Red Tomatoes have similar amounts of Protein per 100 g.
• Both Boiled and Drained Balsam-pear , Pods as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.