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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	14% 410kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	73.7% 96g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	50% 19g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	928% 8350μg	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	44.6% 0.58mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	585% 7.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	33% 330mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	223% 2mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	50% 350mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	177% 6020mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24% 883g	24% 887g	3700g per day for Men 19-50 years

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

• Raw Carrots have 6.9 times more Vitamin A and 4.6 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, 4.9 times more Vitamin B2, 5.5 times more Vitamin B6, 4.6 times more Vitamin B9, 9.4 times more Vitamin C, 2.2 times more Vitamin E and 12.4 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin B3 per 1 kg.
• Both Raw 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 Carrots vs Boiled Balsam-pear , Leafy Tips:

• Raw Carrots have 5.3 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 1.3 times more Calcium, 4.5 times more Copper, 3.4 times more Iron, 7.8 times more Magnesium, 3.7 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium and 9 times more Selenium than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.2 times more Energy, 1.4 times more Carbohydrate, 4.6 times more Sugars and 1.5 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 32.5 times more Omega 3 and 3.9 times more Protein than Raw Carrots.
• Both Raw 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.