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

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Boiled Balsam-pear , Pods: 2632g

Canned Carrots with Liquids and Salt have 1.2 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 Liquids and Salt or Boiled Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	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	89.8% 117g	87.4% 114g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	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	103% 39g	139% 52.6g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	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	43.5% 174μg	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	48.3% 43.5mg	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	106% 16mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	67.4% 674mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	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	141% 11.3mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	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	62% 435mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	67% 2472g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Canned Carrots with Liquids and Salt have 84.4 times more Vitamin A, 1.2 times more Vitamin B3, 2.3 times more Vitamin B6, 4.3 times more Vitamin E and 1.7 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 3.2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B5, 7.7 times more Vitamin B9 and 20 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids 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 Liquids and Salt vs Boiled Balsam-pear , Pods:

• 500 calories of Canned Carrots with Liquids and Salt have 2.8 times more Calcium, 2.6 times more Copper, 4.3 times more Manganese, 1.7 times more Selenium and 33 times more Sodium than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 2.2 times more Magnesium, 2.2 times more Phosphorus, 2.2 times more Potassium and 3.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Balsam-pear , Pods contain similar levels of Iron and Water per 500 calories.
• 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 Liquids and Salt have more Omega 3 than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 1.7 times more Omega 6, 1.3 times more Fiber and 1.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6
• 500 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3