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

Weight per 500 calories

• Boiled Balsam-pear , Pods with Salt: 2632g
• Cooked Frozen Carrots: 1351g

Boiled and Drained Frozen Carrots have 1.9 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is 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 Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	NA	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	NA	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	NA	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	87.4% 114g	80.4% 104g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	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	139% 52.6g	117% 44.6g	38g per day for Men 19-50 years
Protein	39.5% 22g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	336% 1342μg	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	965% 868mg	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	24.6% 3.7mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	23.7% 237mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	125% 10mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	135% 947mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	425% 6368mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	67% 2472g	33% 1221g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Balsam-pear , Pods with Salt have 3.3 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 9 times more Vitamin B9 and 27.9 times more Vitamin C than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 72.4 times more Vitamin A, 3.7 times more Vitamin E and 1.5 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per 500 calories.
• Both Boiled and Drained Balsam-pear , Pods with Salt 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 , Pods with Salt vs Cooked Frozen Carrots:

• 500 calories of Boiled Balsam-pear , Pods with Salt have 1.4 times more Iron, 2.8 times more Magnesium, 2.3 times more Phosphorus, 3.2 times more Potassium, 8 times more Sodium, 4.3 times more Zinc and 2 times more Water than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 2 times more Calcium, 1.3 times more Copper and 1.5 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Cooked Frozen Carrots contain similar levels of Manganese per 500 calories.
• 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 2.8 times more Protein than Cooked Frozen Carrots.
• Both Boiled Balsam-pear , Pods with Salt and Cooked Frozen Carrots offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.