Comparing Nutrients in 1 pound 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	5.63% 163kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	NA	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	13% 16.8g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	358% 3221μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	15% 0.2mg	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	81.6% 327μg	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	423% 381mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	16.3% 163mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	17% 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	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	17.6% 0.4mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	39.5% 1343mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	11% 408g	11.5% 427g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Carrots versus 1 lb of 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 Balsam-pear , Pods:

• 1 pound of Frozen Carrots has 29.6 times more Vitamin A and 2.2 times more Vitamin B6 than Balsam-pear , Pods.
• While 1 lb 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 pound.
• Both Frozen Carrots, Unprepared as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.
• Both Frozen Carrots, Unprepared as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy and Protein in one pound.