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

Weight per 100 calories

• Stewed Canned Tomatoes: 385g
• Balsam-pear , Pods: 588g

Stewed Canned Tomatoes have 1.5 times more energy per 100g than Balsam-pear , Pods. It has very low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Stewed Canned Tomatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	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	9.97% 7.23g	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	% 6.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.077g	NA	g per day for Men 19-50 years
Fiber	10% 3.85g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	3.85% 34.6μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.03% 0.065mg	19.5% 0.25mg	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	4.8% 19.2μg	106% 424μg	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	33.8% 30.4mg	549% 494mg	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	21.3% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	13% 131mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	22.2% 0.2mg	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	64% 5.1mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	22.8% 0.52mg	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	11% 77mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	9.5% 352g	15% 553g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Balsam-pear , Pods Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Balsam-pear , Pods?

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

• 100 kcal of Raw Balsam-pear , Pods contain 4.1 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.8 times more Vitamin B5, 3.9 times more Vitamin B6, 22 times more Vitamin B9 and 16.3 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Balsam-pear , Pods provide similar amounts of Vitamin B3 per 100 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Stewed Canned Tomatoes have 2.2 times more Copper, 2 times more Iron, 2 times more Selenium and 28.9 times more Sodium than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 2.2 times more Magnesium, 2.3 times more Manganese, 2.4 times more Phosphorus, 2.2 times more Potassium, 7.2 times more Zinc and 1.6 times more Water than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Balsam-pear , Pods contain similar levels of Calcium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Balsam-pear , Pods contain 4.3 times more Fiber and 1.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 100 calories.