Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Canned Carrots with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	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	19% 24.4g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	5.7% 4.13g	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	15.7% 5.95g	20% 7.54g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	246% 2215μg	53.4% 480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	48.6% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	232% 3mg	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	8.93% 35.7μg	87.3% 349μg	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	12% 10.7mg	245% 221mg	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	19.6% 2.94mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	539% 647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	88.6% 0.8mg	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	31.8% 2.54mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	92% 2.13mg	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	13.6% 95mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	70.3% 2389mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Balsam-pear , Leafy Tips with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Boiled Balsam-pear , Leafy Tips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• 14 ounces of Canned Carrots with Salt have 4.6 times more Vitamin A and 2.3 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 8.2 times more Vitamin B1, 9.4 times more Vitamin B2, 1.8 times more Vitamin B3, 6.8 times more Vitamin B6, 9.8 times more Vitamin B9, 20.6 times more Vitamin C, 2 times more Vitamin E and 16.6 times more Vitamin K than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• 14 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.7 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 11.8 times more Magnesium, 3.2 times more Phosphorus and 3.4 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Manganese, Sodium, Zinc and Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 2.4 times more Sugars than Boiled Balsam-pear , Leafy Tips with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.3 times more Fiber and 5.6 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy in 14 ounces.