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

Weight per 300 calories

• Frozen Carrots: 833g
• Boiled Balsam-pear , Leafy Tips: 882g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Frozen Carrots or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Frozen Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	45.3% 59g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	12.7% 9.18g	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	3.56% 2.6g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 33.8g	NA	g per day for Men 19-50 years
Fiber	72.4% 27.5g	44% 16.8g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	657% 5917μg	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	191% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	55% 8.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	516% 6.7mg	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	21% 83.3μg	194% 776μg	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	23% 21mg	545% 491mg	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	31.7% 4.75mg	85.3% 12.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	1199% 1439μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	30% 300mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	197% 1.77mg	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	46% 3.67mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	197% 829mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	206% 4.73mg	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	39.3% 275mg	97% 679mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	156% 5312mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	7.65% 115mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	20.3% 750g	21% 783g	3700g per day for Men 19-50 years

Frozen Carrots VS Boiled Balsam-pear , Leafy Tips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Carrots or Boiled Balsam-pear , Leafy Tips?

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

• 300 calories of Frozen Carrots have 5.5 times more Vitamin A and 2.9 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 3.5 times more Vitamin B1, 8.1 times more Vitamin B2, 2.3 times more Vitamin B3, 8.5 times more Vitamin B6, 9.3 times more Vitamin B9, 23.5 times more Vitamin C, 2.7 times more Vitamin E and 9.8 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Carrots vs Boiled Balsam-pear , Leafy Tips:

• 300 calories of Frozen Carrots have 4.9 times more Sodium than Boiled Balsam-pear , Leafy Tips.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 2.9 times more Copper, 2.5 times more Iron, 8.3 times more Magnesium, 3.3 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Potassium and 1.4 times more Selenium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Balsam-pear , Leafy Tips contain similar levels of Calcium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 19.4 times more Omega 6, 4.3 times more Sugars and 1.6 times more Fiber than Boiled Balsam-pear , Leafy Tips.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 4 times more Omega 3 and 4.9 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6