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

Weight per 300 calories

• Boiled Balsam-pear , Leafy Tips: 882g
• Carrots: 732g

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

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	4.3% 0.73g	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	54% 70g	130g per day for Men 19-50 years
Sugars	12.7% 9.18g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	44% 16.8g	54% 20.5g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Carrots	Recommended Dietary Allowance
Vitamin A	119% 1068μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.5mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.78mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	516% 6.7mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	194% 776μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1199% 1439μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Carrots	Recommended Dietary Allowance
Calcium	37% 371mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	197% 829mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	156% 5312mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	7.65% 115mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	21% 783g	17.5% 646g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Leafy Tips have 2.7 times more Vitamin B1, 5.9 times more Vitamin B2, 1.2 times more Vitamin B3, 6.6 times more Vitamin B6, 5.6 times more Vitamin B9, 11.4 times more Vitamin C, 2.6 times more Vitamin E and 14.9 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 5.7 times more Vitamin A and 3.8 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Balsam-pear , Leafy Tips have 1.5 times more Calcium, 5.4 times more Copper, 4.1 times more Iron, 9.4 times more Magnesium, 4.5 times more Manganese, 2.7 times more Phosphorus, 2.3 times more Potassium, 10.9 times more Selenium, 1.5 times more Zinc and 1.2 times more Water than Raw Carrots.
• While Raw Carrots contain 4.4 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Balsam-pear , Leafy Tips have 39.2 times more Omega 3 and 4.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 6.9 times more Omega 6 and 3.8 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Raw Carrots have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.