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

Weight per 300 calories

• Boiled Carrots: 857g
• Balsam-pear , Pods: 1765g

Boiled Carrots have 2.1 times more energy per 100g than Balsam-pear , Pods. It has low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Boiled Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	3.1% 3g	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	NA	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	130% 49.4g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	811% 7303μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	58.4% 0.76mg	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	318% 1271μg	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	1647% 1482mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	25.7% 257mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	66.7% 0.6mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	68.3% 1.57mg	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	78% 547mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	128% 14mg	11mg per day for Men 19-50 years
Water	21% 773g	45% 1659g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 17.2 times more Vitamin A and 1.7 times more Vitamin B6 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 10.6 times more Vitamin B9 and 48 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Balsam-pear , Pods have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled and Drained Carrots as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Carrots have 1.7 times more Selenium and 5.6 times more Sodium than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.3 times more Calcium, 4.1 times more Copper, 2.6 times more Iron, 3.5 times more Magnesium, 2.1 times more Phosphorus, 2.6 times more Potassium, 8.2 times more Zinc and 2.1 times more Water than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Balsam-pear , Pods have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Balsam-pear , Pods contain 1.9 times more Fat, 1.9 times more Fiber and 2.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Balsam-pear , Pods have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Carrots as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.