Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	7.93% 230kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	25.3% 33g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	10.4% 5.8g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	681% 6130μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	278% 3.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	618% 8.03mg	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	20% 80μg	320% 1280μg	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	22.2% 20mg	978% 880mg	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	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	31% 310mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	223% 2mg	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	65% 5.2mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	233% 5.36mg	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	28.6% 200mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25% 930g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Balsam-pear , Leafy Tips per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Balsam-pear , Leafy Tips:

• 1 kilogram of Canned Carrots with Liquids and Salt has 7 times more Vitamin A and 2.2 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 1 kg of Raw Balsam-pear , Leafy Tips contains 9.5 times more Vitamin B1, 13.4 times more Vitamin B2, 2.6 times more Vitamin B3, 7.2 times more Vitamin B6, 16 times more Vitamin B9 and 44 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Balsam-pear , Leafy Tips:

• 1 kilogram of Canned Carrots with Liquids and Salt has 21.8 times more Sodium than Balsam-pear , Leafy Tips.
• While 1 kg of Raw Balsam-pear , Leafy Tips contains 2.7 times more Calcium, 2 times more Copper, 3.9 times more Iron, 9.4 times more Magnesium, 5 times more Phosphorus and 3.5 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Balsam-pear , Leafy Tips contain similar levels of Manganese, Zinc and Water per one kilogram.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.6 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 1 kg of Raw Balsam-pear , Leafy Tips contains 9.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in one kilogram.