Comparing Nutrients in 1 kilogram Balsam-pear , Leafy Tips VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Balsam-pear , Leafy Tips	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	NA	79% 30g	38g per day for Men 19-50 years
Protein	95% 53g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	97% 870μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.62mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	118% 1.53mg	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	320% 1280μg	35% 140μg	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	978% 880mg	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Boiled Carrots	Recommended Dietary Allowance
Calcium	84% 840mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	255% 20.4mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	67.4% 1.55mg	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	141% 990mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 893g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Balsam-pear , Leafy Tips vs Boiled Carrots:

• Raw Balsam-pear , Leafy Tips have 2.7 times more Vitamin B1, 8.2 times more Vitamin B2, 1.7 times more Vitamin B3, 5.2 times more Vitamin B6, 9.1 times more Vitamin B9 and 24.4 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.8 times more Vitamin A and 3.7 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Balsam-pear , Leafy Tips vs Boiled Carrots:

• Raw Balsam-pear , Leafy Tips have 2.8 times more Calcium, 11.8 times more Copper, 6 times more Iron, 8.5 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 2.6 times more Potassium, 1.3 times more Selenium and 1.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.3 times more Sodium than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Balsam-pear , Leafy Tips have 7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Carrots have similar amounts of Energy per 1 kg.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.