Comparing Nutrients in 100 calories Boiled Balsam-pear , Pods with Salt VS Canned Carrots with Salt

Weight per 100 calories

• Boiled Balsam-pear , Pods with Salt: 526g
• Canned Carrots with Salt: 400g

Drained Canned Carrots with Salt have 1.3 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is very low in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Pods with Salt or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	NA	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	17% 22g	130g per day for Men 19-50 years
Sugars	14% 10.3g	13.7% 9.9g	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	27.7% 10.5g	15.8% 6g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	34.5% 0.45mg	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	67% 268μg	9% 36μg	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	193% 174mg	12% 11mg	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	4.9% 0.74mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	46.2% 0.42mg	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	25% 2mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	78.3% 1.8mg	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	27% 189mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	85% 1274mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	13.4% 494g	10% 372g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods With Salt VS Canned Carrots With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Pods with Salt or Canned Carrots with Salt?

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Pods with Salt vs Canned Carrots with Salt:

• 100 calories of Boiled Balsam-pear , Pods with Salt have 3.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B5, 7.5 times more Vitamin B9 and 16.1 times more Vitamin C than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 70.7 times more Vitamin A, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 4 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Balsam-pear , Pods with Salt vs Canned Carrots with Salt:

• 100 calories of Boiled Balsam-pear , Pods with Salt have 2.6 times more Magnesium, 2 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Sodium, 3.9 times more Zinc and 1.3 times more Water than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 2.1 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 4 times more Manganese and 1.5 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• 100 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Balsam-pear , Pods with Salt have 1.8 times more Fiber and 1.7 times more Protein than Canned Carrots with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Canned Carrots with Salt offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.