Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Stewed Canned Tomatoes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	2.53% 3.3g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	NA	38g per day for Men 19-50 years
Protein	1.63% 0.91g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	1% 9μg	9.67% 87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	1.26% 0.063mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	61.8% 0.8mg	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	1.25% 5μg	32% 128μg	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	8.78% 7.9mg	98% 88mg	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	5.53% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	3.4% 34mg	8.4% 84mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	22.3% 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	16.6% 1.33mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	23.3% 0.54mg	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	2.86% 20mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Balsam-pear , Leafy Tips per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes versus 100 g of Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Stewed Canned Tomatoes have 1.8 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 100 g of Raw Balsam-pear , Leafy Tips contain 9.7 times more Vitamin A, 3.9 times more Vitamin B1, 10.3 times more Vitamin B2, 1.6 times more Vitamin B3, 47.2 times more Vitamin B6, 25.6 times more Vitamin B9 and 11.1 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 100 grams of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Balsam-pear , Leafy Tips:

• 100 grams of Stewed Canned Tomatoes have 20.1 times more Sodium than Balsam-pear , Leafy Tips.
• While 100 g of Raw Balsam-pear , Leafy Tips contain 2.5 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 7.1 times more Magnesium, 9.1 times more Manganese, 5 times more Phosphorus, 2.9 times more Potassium and 1.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Balsam-pear , Leafy Tips contain similar levels of Water per 100 grams.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stewed Canned Tomatoes have 1.9 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 100 g of Raw Balsam-pear , Leafy Tips contain 5.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in 100 grams.