Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy Tips VS Cooked Frozen Carrots

Weight per 300 calories

• Boiled Balsam-pear , Leafy Tips: 882g
• Cooked Frozen Carrots: 811g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	12.7% 9.18g	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	44% 16.8g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	119% 1068μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.5mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.78mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	516% 6.7mg	52.4% 0.68mg	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	194% 776μg	22.3% 89μg	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	545% 491mg	20.7% 18.6mg	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	85.3% 12.8mg	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1199% 1439μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	37% 371mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	74% 0.66mg	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	113% 9mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	197% 829mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	59% 1.35mg	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	97% 679mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	156% 5312mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	7.65% 115mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	21% 783g	19.8% 732g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Cooked Frozen Carrots?

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Leafy Tips vs Cooked Frozen Carrots:

• 300 calories of Boiled Balsam-pear , Leafy Tips have 5.3 times more Vitamin B1, 8.3 times more Vitamin B2, 2.6 times more Vitamin B3, 9.8 times more Vitamin B6, 8.7 times more Vitamin B9, 26.3 times more Vitamin C, 1.6 times more Vitamin E and 13.1 times more Vitamin K than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 6.4 times more Vitamin A and 2.7 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Balsam-pear , Leafy Tips vs Cooked Frozen Carrots:

• 300 calories of Boiled Balsam-pear , Leafy Tips have 1.3 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 9.3 times more Magnesium, 3.5 times more Manganese, 2.7 times more Phosphorus, 3.4 times more Potassium and 1.6 times more Selenium than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 4.2 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Cooked Frozen Carrots contain similar levels of Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Leafy Tips have 1.6 times more Omega 3 and 6.8 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 22.1 times more Omega 6, 3.6 times more Sugars and 1.6 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Cooked Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6