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

Weight per 300 calories

• Boiled Carrots: 857g
• Boiled Balsam-pear , Pods with Salt: 1579g

Boiled Carrots have 1.8 times more energy per 100g than Boiled Balsam-pear , Pods with Salt. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Boiled Carrots	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	42.5% 30.8g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	83% 31.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	811% 7303μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	49.8% 0.65mg	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	30% 120μg	201% 805μg	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	34.3% 31mg	579% 521mg	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	59% 8.83mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	25.7% 257mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	59% 1.36mg	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	36.7% 257mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	255% 3821mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	111% 12mg	11mg per day for Men 19-50 years
Water	21% 773g	40% 1483g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Carrots have 77.1 times more Vitamin A, 1.3 times more Vitamin B3, 2 times more Vitamin B6, 4 times more Vitamin E and 1.5 times more Vitamin K than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B5, 6.7 times more Vitamin B9 and 16.9 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Carrots have 1.8 times more Calcium and 1.9 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 3.6 times more Copper, 2.1 times more Iron, 2.9 times more Magnesium, 2.2 times more Phosphorus, 2.5 times more Potassium, 7.7 times more Sodium, 7.1 times more Zinc and 1.9 times more Water than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Balsam-pear , Pods with Salt contain similar levels of 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 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 300 calories.