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

Weight per 500 calories

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

Canned Carrots with Salt have 1.3 times more energy per 100g than Boiled Balsam-pear , Pods. It has very low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	12% 2.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	87.4% 114g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	70.8% 51.3g	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	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	79% 30g	139% 52.6g	38g per day for Men 19-50 years
Protein	23% 13g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	83% 1.08mg	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	45% 180μg	336% 1342μg	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	60% 54mg	965% 868mg	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	99% 15mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	50% 500mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	96% 0.87mg	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	160% 13mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	391% 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	68.6% 480mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	67% 2472g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Canned Carrots with Salt have 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 Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 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 Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Carrots with Salt have 2.1 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 4 times more Manganese, 1.5 times more Selenium and 30.7 times more Sodium than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 2.6 times more Magnesium, 2 times more Phosphorus, 2.3 times more Potassium, 3.9 times more Zinc and 1.3 times more Water than Drained Canned Carrots with Salt.
• 500 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have more Omega 3 than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 1.3 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6
• 500 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3