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

Weight per 500 calories

• Balsam-pear , Leafy Tips: 1667g
• Boiled Carrots: 1429g

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

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Balsam-pear , Leafy Tips	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	NA	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	158% 88.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	161% 1450μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	251% 3mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	464% 6.03mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1029% 13.4mg	168% 2.2mg	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	533% 2133μg	50% 200μg	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	1630% 1467mg	57% 51.4mg	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	NA	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Boiled Carrots	Recommended Dietary Allowance
Calcium	140% 1400mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	425% 34mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	337% 1417mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	96% 2.2mg	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	236% 1650mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	298% 10133mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	35% 1288g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips have 3.2 times more Vitamin B1, 9.6 times more Vitamin B2, 2 times more Vitamin B3, 6.1 times more Vitamin B6, 10.7 times more Vitamin B9 and 28.5 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 8.4 times more Vitamin A and 3.2 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Balsam-pear , Leafy Tips have 3.3 times more Calcium, 13.8 times more Copper, 7 times more Iron, 9.9 times more Magnesium, 4 times more Manganese, 3.9 times more Phosphorus, 3 times more Potassium, 1.5 times more Selenium and 1.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.5 times more Sodium than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Carrots have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Balsam-pear , Leafy Tips have 4.5 times more Fat and 8.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.