Comparing Nutrients in 100 grams Boiled Balsam-pear , Pods VS Canned Tomatoes with Green Chilies

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Pods	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	0.66% 19kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	0.17% 0.029g	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	2.8% 3.62g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	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	5.26% 2g	NA	38g per day for Men 19-50 years
Protein	1.5% 0.84g	1.23% 0.69g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	2.96% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.15% 0.041mg	7.92% 0.1mg	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	2.25% 9μg	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	6.9% 6.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	0.9% 9mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	3.67% 0.033mg	10% 0.09mg	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	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	3.74% 0.086mg	5.74% 0.13mg	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% 14mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods VS Canned Tomatoes with Green Chilies per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Balsam-pear , Pods versus 100 g of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Balsam-pear , Pods 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 100 g 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.
• 100 grams of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin A and Vitamin B3
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Balsam-pear , Pods 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 100 g 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 66.8 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Canned Tomatoes with Green Chilies contain similar levels of Water per 100 grams.
• 100 grams of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Boiled and Drained Balsam-pear , Pods and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of macro-nutrients per 100 g
• Both Boiled Balsam-pear , Pods and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per 100 grams.
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.