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

Weight per 300 calories

• Balsam-pear , Leafy Tips: 1000g
• Carrots: 732g

Raw Carrots have 1.4 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is low in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Carrots	8%	5%	87%

Macro Nutrients

	Balsam-pear , Leafy Tips	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	NA	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	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	25.3% 33g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	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	NA	54% 20.5g	38g per day for Men 19-50 years
Protein	95% 53g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Carrots	Recommended Dietary Allowance
Vitamin A	97% 870μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.6mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	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	320% 1280μg	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	978% 880mg	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	NA	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Carrots	Recommended Dietary Allowance
Calcium	84% 840mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	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	255% 20.4mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	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	141% 990mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	24% 893g	17.5% 646g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips have 3.7 times more Vitamin B1, 8.5 times more Vitamin B2, 1.5 times more Vitamin B3, 8 times more Vitamin B6, 9.2 times more Vitamin B9 and 20.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 7 times more Vitamin A and 3.2 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw 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 Balsam-pear , Leafy Tips vs Carrots:

• Raw Balsam-pear , Leafy Tips have 3.5 times more Calcium, 6.1 times more Copper, 9.3 times more Iron, 9.7 times more Magnesium, 5.1 times more Manganese, 3.9 times more Phosphorus, 2.6 times more Potassium, 12.3 times more Selenium, 1.7 times more Zinc and 1.4 times more Water than Raw Carrots.
• While Raw Carrots contain 4.6 times more Sodium than Raw Balsam-pear , Leafy Tips.

Comparison of macro-nutrients per 300 calories:

• Raw Balsam-pear , Leafy Tips have 3.9 times more Fat and 7.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.1 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.