Comparing Nutrients in 100 calories Frozen Carrots VS Balsam-pear , Pods

Weight per 100 calories

• Frozen Carrots: 278g
• Balsam-pear , Pods: 588g

Frozen Carrots have 2.1 times more energy per 100g than Balsam-pear , Pods. It has low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Carrots or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Frozen Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	1.03% 1g	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	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	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	3.87% 2.17g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	219% 1972μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.9% 0.1mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.06% 1.3mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	19.5% 0.25mg	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	106% 424μg	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	549% 494mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.7% 49μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	10% 100mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	22.2% 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	15.3% 1.22mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	22.8% 0.52mg	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	26% 182mg	700mg per day for Men 19-50 years
Potassium	19% 653mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	3.54% 1.94μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	12.6% 189mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	8.33% 0.92mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	6.76% 250g	15% 553g	3700g per day for Men 19-50 years

Frozen Carrots VS Balsam-pear , Pods Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Carrots or Balsam-pear , Pods?

Lets compare vitamin content per 100 calories of Frozen Carrots vs Balsam-pear , Pods:

• 100 calories of Frozen Carrots have 14 times more Vitamin A than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B5, 15.2 times more Vitamin B9 and 71.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Balsam-pear , Pods provide similar amounts of Vitamin B6 per 100 calories.
• Both Frozen Carrots, Unprepared as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Carrots vs Balsam-pear , Pods:

• 100 calories of Frozen Carrots have 1.7 times more Selenium and 6.4 times more Sodium than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 2.1 times more Iron, 3 times more Magnesium, 2 times more Phosphorus, 2.7 times more Potassium, 5.1 times more Zinc and 2.2 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Balsam-pear , Pods contain similar levels of Calcium, Copper and Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Balsam-pear , Pods contain 1.8 times more Fiber and 2.7 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 100 calories.