Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips VS Cooked Frozen Carrots

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips: 1471g
• Cooked Frozen Carrots: 1351g

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

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	59.7% 0.96g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	23% 3.9g	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	80.4% 104g	130g per day for Men 19-50 years
Sugars	21% 15.3g	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 46.5g	g per day for Men 19-50 years
Fiber	73.5% 28g	117% 44.6g	38g per day for Men 19-50 years
Protein	95% 53g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	198% 1779μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	860% 11mg	87.3% 1.14mg	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	37% 149μg	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	34.5% 31mg	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	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1999% 2399μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	61.8% 618mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	328% 2.96mg	123% 1.1mg	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	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	329% 1382mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	98% 2.26mg	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	60% 419mg	700mg per day for Men 19-50 years
Potassium	260% 8853mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	35.3% 1304g	33% 1221g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips vs Cooked Frozen Carrots:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 5.3 times more Vitamin B1, 8.3 times more Vitamin B2, 2.6 times more Vitamin B3, 9.8 times more Vitamin B6, 8.7 times more Vitamin B9, 26.3 times more Vitamin C, 1.6 times more Vitamin E and 13.1 times more Vitamin K than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 6.4 times more Vitamin A and 2.7 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips vs Cooked Frozen Carrots:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 1.3 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 9.3 times more Magnesium, 3.5 times more Manganese, 2.7 times more Phosphorus, 3.4 times more Potassium and 1.6 times more Selenium than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 4.2 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Cooked Frozen Carrots contain similar levels of Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 1.6 times more Omega 3 and 6.8 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 22.1 times more Omega 6, 3.6 times more Sugars and 1.6 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Cooked Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6