Comparing Nutrients in 1 kilogram Frozen Carrots VS Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Frozen Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	12.4% 360kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	NA	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	28.5% 37g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	4.28% 3.1g	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	% 40.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	73.7% 28g	38g per day for Men 19-50 years
Protein	14% 7.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	789% 7100μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	36% 360mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	55% 4.4mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	47% 330mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	87% 2960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	24.3% 900g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Balsam-pear , Pods per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Carrots vs Balsam-pear , Pods:

• 1 kilogram of Frozen Carrots has 29.6 times more Vitamin A and 2.2 times more Vitamin B6 than Balsam-pear , Pods.
• While 1 kg of Raw Balsam-pear , Pods contains 7.2 times more Vitamin B9 and 33.6 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Balsam-pear , Pods provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• Both Frozen Carrots, Unprepared as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Balsam-pear , Pods:

• 1 kilogram of Frozen Carrots has 1.9 times more Calcium, 2.2 times more Copper, 1.9 times more Manganese and 13.6 times more Sodium than Balsam-pear , Pods.
• While 1 kg of Raw Balsam-pear , Pods contains 1.4 times more Magnesium, 1.3 times more Potassium and 2.4 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Balsam-pear , Pods contain similar levels of Iron, Phosphorus and Water per one kilogram.
• 1 kilogram of Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Raw Balsam-pear , Pods lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 2.1 times more Carbohydrate than Balsam-pear , Pods.
• Both Frozen Carrots and Balsam-pear , Pods offer comparable quantities of Fiber per one kilogram.
• Both Frozen Carrots, Unprepared as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy and Protein in one kilogram.