Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips VS Boiled Carrots

Weight per 100 calories

• Boiled Balsam-pear , Leafy Tips: 294g
• Boiled Carrots: 286g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	18% 23.5g	130g per day for Men 19-50 years
Sugars	4.2% 3.06g	13.6% 9.86g	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	1.4% 1.03g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	NA	% 7.7g	g per day for Men 19-50 years
Fiber	14.7% 5.6g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	19% 10.6g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	39.5% 356μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	33.6% 0.44mg	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	64.7% 259μg	10% 40μg	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	182% 164mg	11.4% 10.3mg	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	28.4% 4.26mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	400% 480μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Boiled Carrots	Recommended Dietary Allowance
Calcium	12.4% 124mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	37.5% 3mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	66% 276mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.58mg	19.3% 0.44mg	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	32.4% 226mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	52% 1771mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.65μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.2mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	8.02% 0.88mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	7.05% 261g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Leafy Tips vs Boiled Carrots:

• Boiled and Drained Balsam-pear , Leafy Tips have 2.3 times more Vitamin B1, 6.6 times more Vitamin B2, 1.6 times more Vitamin B3, 5.1 times more Vitamin B6, 6.5 times more Vitamin B9, 15.9 times more Vitamin C, 1.4 times more Vitamin E and 12.3 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.8 times more Vitamin A and 3.8 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Balsam-pear , Leafy Tips vs Boiled Carrots:

• Boiled and Drained Balsam-pear , Leafy Tips have 1.4 times more Calcium, 12.2 times more Copper, 3.1 times more Iron, 9.7 times more Magnesium, 3.6 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium, 1.3 times more Selenium and 1.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.3 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Carrots have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Balsam-pear , Leafy Tips have 66.9 times more Omega 3 and 4.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7 times more Omega 6, 3.2 times more Sugars and 1.5 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.