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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	5.06% 147kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	13% 17g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	1.53% 1.1g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	21% 7.94g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	373% 3358μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	11% 43.7μg	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	10% 9.13mg	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	26.7% 4mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	14% 139mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	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	26.3% 2.1mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	17.6% 123mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.7% 358g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Frozen Carrots have 141 times more Vitamin A, 1.5 times more Vitamin B3, 2 times more Vitamin B6, 7.2 times more Vitamin E and 2.8 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 14 oz of Boiled and Drained Balsam-pear , Pods contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 4.6 times more Vitamin B9 and 14.3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Frozen Carrots have 3.9 times more Calcium, 2.5 times more Copper, 1.4 times more Iron, 1.9 times more Manganese and 9.8 times more Sodium than Boiled Balsam-pear , Pods.
• While 14 oz of Boiled and Drained Balsam-pear , Pods contain 1.5 times more Magnesium, 1.7 times more Potassium and 2.2 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Balsam-pear , Pods contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have more Omega 3, 1.8 times more Carbohydrate, 2.1 times more Sugars and 1.7 times more Fiber than Boiled Balsam-pear , Pods.
• 14 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.