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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Frozen Carrots	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.3g	27.6% 36g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	29% 16.3g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	61% 549μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.45mg	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	100% 399μg	11.3% 45.4μg	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	280% 252mg	12.6% 11.3mg	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% 6.58mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	617% 740μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Frozen Carrots	Recommended Dietary Allowance
Calcium	19% 191mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	37.3% 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	58% 4.63mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	33.7% 0.78mg	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% 349mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11% 402g	11% 408g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Leafy Tips have 3.3 times more Vitamin B1, 7.6 times more Vitamin B2, 2.1 times more Vitamin B3, 8 times more Vitamin B6, 8.8 times more Vitamin B9, 22.2 times more Vitamin C, 2.5 times more Vitamin E and 9.3 times more Vitamin K than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 5.9 times more Vitamin A and 3.1 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Balsam-pear , Leafy Tips have 2.7 times more Copper, 2.3 times more Iron, 7.8 times more Magnesium, 3.1 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Potassium and 1.3 times more Selenium than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 5.2 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Frozen Carrots, Unprepared have similar amounts of Calcium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Balsam-pear , Leafy Tips have 3.8 times more Omega 3 and 4.6 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 20.6 times more Omega 6, 4.6 times more Sugars and 1.7 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Frozen Carrots, Unprepared have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.