Comparing Nutrients in 1 kilogram 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	7.93% 230kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.75% 1.7g	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	28.5% 37g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	681% 6130μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	33% 0.43mg	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	180% 720μg	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	933% 840mg	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 , Pods	Recommended Dietary Allowance
Calcium	31% 310mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	37.8% 0.34mg	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	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	38.7% 0.89mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	87% 2960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	25% 930g	25.4% 940g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Balsam-pear , Pods have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.