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

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Canned Carrots with Salt: 2000g

Drained Canned Carrots with Salt have 1.5 times more energy per unit of mass than Raw Balsam-pear , Pods, which is very low in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Balsam-pear , Pods	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	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	83.7% 109g	85.2% 111g	130g per day for Men 19-50 years
Sugars	NA	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	217% 82.4g	79% 30g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	529% 2118μg	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	2745% 2471mg	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	NA	99% 15mg	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 , Pods	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	56% 559mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	158% 12.6mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	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	130% 912mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	50.2% 1859g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Balsam-pear , Pods have 3.3 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B5, 11.8 times more Vitamin B9 and 45.8 times more Vitamin C than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 15.8 times more Vitamin A and 1.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Canned Carrots with Salt provide similar amounts of Vitamin B3 per 500 calories.
• Both Raw Balsam-pear , Pods 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 Balsam-pear , Pods vs Canned Carrots with Salt:

• 500 calories of Balsam-pear , Pods have 3.1 times more Magnesium, 1.9 times more Phosphorus, 2.4 times more Potassium, 4.5 times more Zinc and 1.5 times more Water than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2.1 times more Copper, 3.4 times more Manganese, 1.4 times more Selenium and 32.9 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Canned Carrots with Salt contain similar levels of Calcium and Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Balsam-pear , Pods have 2.7 times more Fiber and 2.3 times more Protein than Canned Carrots with Salt.
• Both Balsam-pear , Pods and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.