Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips VS Canned Carrots with Salt

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips: 1471g
• Canned Carrots with Salt: 2000g

Boiled Balsam-pear , Leafy Tips have 1.4 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	59.7% 0.96g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	85.2% 111g	130g per day for Men 19-50 years
Sugars	21% 15.3g	68.4% 49.6g	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	73.5% 28g	79% 30g	38g per day for Men 19-50 years
Protein	95% 53g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	198% 1779μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	860% 11mg	172% 2.24mg	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	324% 1294μg	45% 180μg	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	908% 818mg	60% 54mg	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	142% 21.3mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1999% 2399μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	61.8% 618mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	328% 2.96mg	231% 2.08mg	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	188% 15mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	329% 1382mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	391% 9mg	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	162% 1132mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	260% 8853mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	35.3% 1304g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips vs Canned Carrots with Salt:

• Boiled and Drained Balsam-pear , Leafy Tips have 6 times more Vitamin B1, 6.9 times more Vitamin B2, 1.3 times more Vitamin B3, 5 times more Vitamin B6, 7.2 times more Vitamin B9, 15.1 times more Vitamin C, 1.4 times more Vitamin E and 12.2 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 6.3 times more Vitamin A and 3.1 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips vs Canned Carrots with Salt:

• Boiled and Drained Balsam-pear , Leafy Tips have 1.2 times more Calcium, 1.4 times more Copper, 8.6 times more Magnesium, 2.4 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 25.3 times more Sodium and 1.4 times more Water than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Drained Canned Carrots with Salt have similar amounts of Iron, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Balsam-pear , Leafy Tips have 4.3 times more Omega 3 and 4.1 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 9 times more Omega 6 and 3.2 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.