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

Weight per 500 calories

• Boiled Balsam-pear , Pods with Salt: 2632g
• Canned Carrots with Salt: 2000g

Drained Canned Carrots with Salt have 1.3 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is very low in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods with Salt or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	NA	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	NA	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	87.4% 114g	85.2% 111g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	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	139% 52.6g	79% 30g	38g per day for Men 19-50 years
Protein	39.5% 22g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	336% 1342μg	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	965% 868mg	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	24.6% 3.7mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	23.7% 237mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	125% 10mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	135% 947mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	425% 6368mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	67% 2472g	50.2% 1859g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods With Salt VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods with Salt or Canned Carrots with Salt?

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

• 500 calories of Boiled Balsam-pear , Pods with Salt have 3.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B5, 7.5 times more Vitamin B9 and 16.1 times more Vitamin C than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 70.7 times more Vitamin A, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 4 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Balsam-pear , Pods with Salt have 2.6 times more Magnesium, 2 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Sodium, 3.9 times more Zinc and 1.3 times more Water than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2.1 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 4 times more Manganese and 1.5 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• 500 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Pods with Salt have 1.8 times more Fiber and 1.7 times more Protein than Canned Carrots with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Canned Carrots with Salt offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.