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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Boiled Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	12% 350kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	14.3% 10.4g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	50% 19g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	947% 8520μg	134% 1210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	585% 7.6mg	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	35% 140μg	220% 880μg	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	40% 36mg	618% 556mg	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	68.7% 10.3mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	30% 300mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	223% 2mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	43% 300mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	177% 6020mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24% 887g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 7 times more Vitamin A and 3.9 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 2.2 times more Vitamin B1, 6.4 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B6, 6.3 times more Vitamin B9, 15.4 times more Vitamin C, 1.4 times more Vitamin E and 11.9 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Carrots have 4.5 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 1.4 times more Calcium, 11.8 times more Copper, 3 times more Iron, 9.4 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium, 1.3 times more Selenium and 1.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.2 times more Carbohydrate, 3.3 times more Sugars and 1.6 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 65 times more Omega 3 and 4.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy per 1 kg.
• Both Boiled and Drained Carrots as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.