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

Weight per 300 calories

• Balsam-pear , Leafy Tips: 1000g
• 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 - Balsam-pear , Leafy Tips or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	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	7.1% 6.9g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	NA	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	NA	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	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	25.3% 33g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	70.4% 26.8g	38g per day for Men 19-50 years
Protein	95% 53g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	97% 870μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.6mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	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	320% 1280μg	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	978% 880mg	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	NA	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	84% 840mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	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	255% 20.4mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	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	141% 990mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	24% 893g	19.8% 732g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Balsam-pear , Leafy Tips have 7.4 times more Vitamin B1, 12.1 times more Vitamin B2, 3.3 times more Vitamin B3, 11.8 times more Vitamin B6, 14.4 times more Vitamin B9 and 47.2 times more Vitamin C than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 7.9 times more Vitamin A and 2.2 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw 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 Balsam-pear , Leafy Tips vs Cooked Frozen Carrots:

• 300 calories of Balsam-pear , Leafy Tips have 3 times more Calcium, 3 times more Copper, 4.7 times more Iron, 9.5 times more Magnesium, 4 times more Manganese, 3.9 times more Phosphorus, 3.9 times more Potassium, 1.9 times more Selenium and 1.2 times more Water than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 4.3 times more Sodium than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Frozen Carrots contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Leafy Tips have 1.3 times more Fat and 11.3 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.9 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Frozen Carrots offer comparable quantities of Energy per 300 calories.