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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	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	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	19% 7.14g	29.2% 11g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	270% 2433μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	13% 0.17mg	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	7.94% 31.8μg	71.4% 286μg	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	8.8% 7.94mg	370% 333mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	12.3% 123mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	15% 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	25.8% 2.06mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	15.4% 0.35mg	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	11.3% 79.4mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	34.6% 1175mg	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	63.5% 953mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	9.97% 369g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Balsam-pear , Pods:

• Canned Carrots Solids and Liquids with Salt have 25.5 times more Vitamin A and 2.6 times more Vitamin B6 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5, 9 times more Vitamin B9 and 42 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Balsam-pear , Pods have similar amounts of Vitamin B3 per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Balsam-pear , Pods:

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Calcium, 3 times more Copper, 1.2 times more Iron, 5.1 times more Manganese and 48 times more Sodium than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.9 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium and 2.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Balsam-pear , Pods have similar amounts of Water per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Balsam-pear , Pods have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Carbohydrate than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.6 times more Fiber and 1.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Balsam-pear , Pods have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.