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

Weight per 100 calories

• Canned Carrots with Liquids and Salt: 435g
• Boiled Balsam-pear , Pods: 526g

Canned Carrots with Liquids and Salt have 1.2 times more energy per 100g than Boiled Balsam-pear , Pods. It has very low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	14% 10.3g	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	20.6% 7.83g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	296% 2665μg	3.5% 31.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.03% 0.12mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	16.6% 0.22mg	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	8.7% 34.8μg	67% 268μg	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	9.66% 8.7mg	193% 174mg	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% 3.17mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.5% 42.6μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	13.5% 135mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	49.8% 0.45mg	19.3% 0.17mg	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	28.3% 2.26mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	19.7% 0.45mg	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	12.4% 87mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	3.16% 1.74μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	69.6% 1043mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	11% 404g	13.4% 494g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Canned Carrots with Liquids and Salt have 84.4 times more Vitamin A, 1.2 times more Vitamin B3, 2.3 times more Vitamin B6, 4.3 times more Vitamin E and 1.7 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 3.2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B5, 7.7 times more Vitamin B9 and 20 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Canned Carrots with Liquids and Salt have 2.8 times more Calcium, 2.6 times more Copper, 4.3 times more Manganese, 1.7 times more Selenium and 33 times more Sodium than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 2.2 times more Magnesium, 2.2 times more Phosphorus, 2.2 times more Potassium and 3.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Balsam-pear , Pods contain similar levels of Iron and Water per 100 calories.
• 100 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Carrots with Liquids and Salt have more Omega 3 than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 1.7 times more Omega 6, 1.3 times more Fiber and 1.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6
• 100 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3