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

Weight per 300 calories

• Balsam-pear , Leafy Tips: 1000g
• Frozen Carrots: 833g

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 Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Balsam-pear , Leafy Tips	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	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	NA	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	12% 2.06g	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	50.6% 66g	130g per day for Men 19-50 years
Sugars	NA	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 33.8g	g per day for Men 19-50 years
Fiber	NA	72.4% 27.5g	38g per day for Men 19-50 years
Protein	95% 53g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	97% 870μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.6mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	61% 0.79mg	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	21% 83.3μg	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	23% 21mg	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	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Frozen Carrots	Recommended Dietary Allowance
Calcium	84% 840mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	68.5% 0.62mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	62% 1.43mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	24% 893g	20.3% 750g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Balsam-pear , Leafy Tips have 4.9 times more Vitamin B1, 11.7 times more Vitamin B2, 2.9 times more Vitamin B3, 10.1 times more Vitamin B6, 15.4 times more Vitamin B9 and 42.2 times more Vitamin C than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 6.8 times more Vitamin A and 2.5 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Balsam-pear , Leafy Tips have 2.8 times more Calcium, 3.3 times more Copper, 5.6 times more Iron, 8.5 times more Magnesium, 3.8 times more Manganese, 3.6 times more Phosphorus, 3.1 times more Potassium and 1.5 times more Selenium than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 5.2 times more Sodium than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Frozen Carrots contain similar levels of Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Leafy Tips have 1.8 times more Fat and 8.2 times more Protein than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Frozen Carrots offer comparable quantities of Energy per 300 calories.