Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Boiled Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.6% 104kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	15% 19.6g	130g per day for Men 19-50 years
Sugars	15.4% 11g	12.2% 8.85g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	24% 9.07g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	309% 2781μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	14.3% 0.19mg	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	9.07% 36.3μg	58% 231μg	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	10% 9.07mg	166% 150mg	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	22% 3.3mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	14% 141mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	16.6% 0.15mg	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	29.5% 2.36mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	17% 0.39mg	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	13% 91mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.5% 426g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Boiled Balsam-pear , Pods:

• Canned Carrots Solids and Liquids with Salt have 102.2 times more Vitamin A, 1.5 times more Vitamin B3, 2.7 times more Vitamin B6, 5.2 times more Vitamin E and 2 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 2.7 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B5, 6.4 times more Vitamin B9 and 16.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Boiled Balsam-pear , Pods:

• Canned Carrots Solids and Liquids with Salt have 3.4 times more Calcium, 3.1 times more Copper, 1.4 times more Iron, 5.2 times more Manganese and 40 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.8 times more Magnesium, 1.8 times more Phosphorus, 1.8 times more Potassium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Balsam-pear , Pods have similar amounts of Water per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Carrots Solids and Liquids with Salt have 1.2 times more Carbohydrate and 1.3 times more Sugars than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Balsam-pear , Pods have similar amounts of Fiber per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.