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

Weight per 100 calories

• Frozen Carrots: 278g
• Boiled Balsam-pear , Leafy Tips with Salt: 313g

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

Discover which food has more nutrients per 100 calories - Frozen Carrots or Boiled Balsam-pear , Leafy Tips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Frozen Carrots	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.64% 0.63g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	2.95% 0.047g	NA	1.6g per day for Men 19-50 years
Omega 6	4.04% 0.69g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	15% 19.3g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	4.5% 3.25g	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	1.2% 0.86g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	24% 9.17g	15.6% 5.94g	38g per day for Men 19-50 years
Protein	3.87% 2.17g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	219% 1972μg	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.9% 0.1mg	67.8% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.06% 1.3mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.75% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	183% 2.38mg	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	6.94% 27.8μg	68.8% 275μg	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	7.7% 6.94mg	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	10.6% 1.6mg	30.2% 4.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.7% 49μg	425% 510μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	69.8% 0.63mg	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	15.3% 1.22mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	73% 1.68mg	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	13% 92mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	19% 653mg	55.3% 1881mg	3400mg per day for Men 19-50 years
Selenium	3.54% 1.94μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	12.6% 189mg	52% 778mg	1500mg per day for Men 19-50 years
Zinc	8.33% 0.92mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	6.76% 250g	7.5% 277g	3700g per day for Men 19-50 years

Frozen Carrots VS Boiled Balsam-pear , Leafy Tips With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Carrots or Boiled Balsam-pear , Leafy Tips with Salt?

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

• 100 calories of Frozen Carrots have 5.2 times more Vitamin A and 2.8 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 3.8 times more Vitamin B1, 8.6 times more Vitamin B2, 2.4 times more Vitamin B3, 9 times more Vitamin B6, 9.9 times more Vitamin B9, 25 times more Vitamin C, 2.9 times more Vitamin E and 10.4 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.3 times more Calcium, 3.1 times more Copper, 2.6 times more Iron, 8.8 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium, 1.4 times more Selenium and 4.1 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Carrots have 4.1 times more Sugars and 1.5 times more Fiber than Boiled Balsam-pear , Leafy Tips with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 5.2 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.