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

Weight per 300 calories

• Frozen Carrots: 833g
• Balsam-pear , Pods: 1765g

Frozen 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.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Frozen Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	NA	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	NA	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	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	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

	Frozen Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	657% 5917μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	21% 83.3μg	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	23% 21mg	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	31.7% 4.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	30% 300mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	66.7% 0.6mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	39.3% 275mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	128% 14mg	11mg per day for Men 19-50 years
Water	20.3% 750g	45% 1659g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Carrots have 14 times more Vitamin A than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B5, 15.2 times more Vitamin B9 and 71.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Balsam-pear , Pods provide similar amounts of Vitamin B6 per 300 calories.
• Both Frozen Carrots, Unprepared as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Carrots have 1.7 times more Selenium and 6.4 times more Sodium than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 2.1 times more Iron, 3 times more Magnesium, 2 times more Phosphorus, 2.7 times more Potassium, 5.1 times more Zinc and 2.2 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Balsam-pear , Pods contain similar levels of Calcium, Copper and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Balsam-pear , Pods contain 1.8 times more Fiber and 2.7 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 300 calories.