Comparing Nutrients in 14 ounces Balsam-pear , Pods VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Balsam-pear , Pods	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	NA	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	1.53% 1.1g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	29.2% 11g	34.5% 13g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	25.6% 0.33mg	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	71.4% 286μg	11% 43.7μg	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	370% 333mg	10% 9.13mg	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	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	36% 0.33mg	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	21.3% 1.7mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	29% 0.66mg	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	17.6% 123mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	10% 373g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Cooked Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Balsam-pear , Pods versus 14 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Balsam-pear , Pods vs Cooked Frozen Carrots:

• 14 ounces of Balsam-pear , Pods have 1.3 times more Vitamin B1, 1.2 times more Vitamin B5, 6.5 times more Vitamin B9 and 36.5 times more Vitamin C than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 35.3 times more Vitamin A and 2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Frozen Carrots provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Balsam-pear , Pods vs Cooked Frozen Carrots:

• 14 ounces of Balsam-pear , Pods have 1.5 times more Magnesium, 1.5 times more Potassium and 2.3 times more Zinc than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.8 times more Calcium, 2.4 times more Copper, 1.9 times more Manganese and 11.8 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Frozen Carrots contain similar levels of Iron, Phosphorus and Water per 14 ounces.
• 14 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Frozen Carrots contain 2.1 times more Carbohydrate than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Frozen Carrots offer comparable quantities of Fiber per 14 ounces.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Protein in 14 ounces.