Comparing Nutrients in 300 calories Balsam-pear , Pods VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Balsam-pear , Pods: 1765g
• Canned Carrots with Liquids and Salt: 1304g

Canned Carrots Solids and Liquids with Salt have 1.4 times more energy per unit of mass than Raw Balsam-pear , Pods, which is very low in comparison to other foods. Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 300 calories - Balsam-pear , Pods or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Balsam-pear , Pods	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	6.52% 0.1g	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	50.2% 65.3g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	44.3% 32g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	47% 424μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	112% 1.46mg	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	318% 1271μg	26% 104μg	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	1647% 1482mg	29% 26mg	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	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	33.5% 335mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	149% 1.34mg	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	95% 7.6mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	255% 5.87mg	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	78% 547mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	154% 5224mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	45% 1659g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Balsam-pear , Pods vs Canned Carrots with Liquids and Salt:

• Raw Balsam-pear , Pods have 2.8 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 12.2 times more Vitamin B9 and 56.8 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 18.9 times more Vitamin A and 1.9 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Balsam-pear , Pods vs Canned Carrots with Liquids and Salt:

• Raw Balsam-pear , Pods have 2.6 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium, 3.7 times more Zinc and 1.4 times more Water than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Copper, 3.7 times more Manganese, 1.5 times more Selenium and 35.5 times more Sodium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Balsam-pear , Pods have 1.6 times more Fat, 2.1 times more Fiber and 2.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Balsam-pear , Pods and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Balsam-pear , Pods as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.