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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Canned Carrots with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.74% 0.71g	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	13% 17g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	10.7% 7.74g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	246% 2215μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	12.5% 0.16mg	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	50.6% 202μg	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	146% 131mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	14.6% 0.13mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	15% 0.34mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.97% 369g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Balsam-pear , Pods 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 , Pods 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 , Pods with Salt:

• 14 ounces of Canned Carrots with Salt have 93 times more Vitamin A, 2 times more Vitamin B3, 2.7 times more Vitamin B6, 5.3 times more Vitamin E and 2 times more Vitamin K than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B5, 5.7 times more Vitamin B9 and 12.2 times more Vitamin C 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 , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Balsam-pear , Pods 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 , Pods with Salt:

• 14 ounces of Canned Carrots with Salt have 2.8 times more Calcium, 3.2 times more Copper, 1.7 times more Iron and 5.2 times more Manganese than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 2 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Potassium and 3 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Balsam-pear , Pods with Salt contain similar levels of Sodium and Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 14 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Balsam-pear , Pods 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 1.3 times more Carbohydrate and 1.3 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.3 times more Fiber than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein in 14 ounces.