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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Frozen Carrots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	5.63% 163kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	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	27.6% 36g	15% 19.6g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	24% 9.07g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	358% 3221μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	16.3% 163mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	25% 2mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	21.4% 150mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 408g	11.5% 426g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Carrots has 118.3 times more Vitamin A, 1.7 times more Vitamin B3, 2.3 times more Vitamin B6, 4.1 times more Vitamin E and 3.7 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 1 lb of Boiled and Drained Balsam-pear , Pods contains 1.4 times more Vitamin B2, 5.1 times more Vitamin B9 and 13.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Carrots has 4 times more Calcium, 2.2 times more Copper, 2 times more Manganese and 11.3 times more Sodium than Boiled Balsam-pear , Pods.
• While 1 lb of Boiled and Drained Balsam-pear , Pods contains 1.3 times more Magnesium, 1.4 times more Potassium and 2.3 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Balsam-pear , Pods contain similar levels of Iron, Phosphorus and Water per one pound.
• 1 pound of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 1.8 times more Carbohydrate, 2.4 times more Sugars and 1.7 times more Fiber than Boiled Balsam-pear , Pods.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.