Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	NA	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	50% 19g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	940% 8460μg	134% 1210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	66.3% 5.3mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	44.3% 310mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	177% 6020mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24% 887g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Balsam-pear , Leafy Tips with Salt per 1 kg

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

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

• 1 kilogram of Cooked Frozen Carrots has 7 times more Vitamin A and 2.9 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 4.9 times more Vitamin B1, 7.6 times more Vitamin B2, 2.4 times more Vitamin B3, 9 times more Vitamin B6, 8 times more Vitamin B9, 24.2 times more Vitamin C, 1.4 times more Vitamin E and 12 times more Vitamin K than Boiled and Drained Frozen Carrots.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 2.5 times more Copper, 1.9 times more Iron, 8.5 times more Magnesium, 3.2 times more Manganese, 2.5 times more Phosphorus, 3.1 times more Potassium and 4.2 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Calcium, Zinc and Water per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.3 times more Carbohydrate, 3.9 times more Sugars and 1.7 times more Fiber than Boiled Balsam-pear , Leafy Tips with Salt.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 6.2 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy in one kilogram.