Comparing Nutrients in 300 calories Boiled Balsam-pear , Pods with Salt VS Frozen Carrots

Weight per 300 calories

• Boiled Balsam-pear , Pods with Salt: 1579g
• Frozen Carrots: 833g

Frozen Carrots, Unprepared have 1.9 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is low in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods with Salt or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	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	52.5% 68.2g	50.6% 66g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	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	83% 31.6g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	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	201% 805μg	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	579% 521mg	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	14.7% 2.2mg	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	14.2% 142mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	75% 6mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	81.2% 568mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	148% 5037mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	255% 3821mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	40% 1483g	20.3% 750g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods With Salt VS Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods with Salt or Frozen Carrots?

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Pods with Salt vs Frozen Carrots:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 2 times more Vitamin B5, 9.7 times more Vitamin B9 and 25 times more Vitamin C than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 62.5 times more Vitamin A, 2.1 times more Vitamin E and 1.9 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Frozen Carrots provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Balsam-pear , Pods with Salt vs Frozen Carrots:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 1.6 times more Iron, 2.5 times more Magnesium, 2.1 times more Phosphorus, 2.6 times more Potassium, 6.7 times more Sodium, 4.4 times more Zinc and 2 times more Water than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 2.1 times more Calcium and 1.8 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Frozen Carrots contain similar levels of Copper and Manganese per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 2 times more Protein than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 1.3 times more Sugars than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.