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

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Balsam-pear , Pods: 2941g

Canned Carrots with Liquids and Salt have 1.4 times more energy per 100g than Balsam-pear , Pods. It has very low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	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	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	NA	32g per day for Men 19-50 years
Omega 3	11% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	NA	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	83.7% 109g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	NA	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	217% 82.4g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	97% 1.26mg	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	529% 2118μg	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	2745% 2471mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	67.4% 674mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	111% 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	141% 11.3mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	114% 2.6mg	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	130% 912mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	74.7% 2766g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 18.9 times more Vitamin A and 1.9 times more Vitamin B6 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 2.8 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 12.2 times more Vitamin B9 and 56.8 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Carrots Solids and Liquids with Salt have 1.2 times more Calcium, 2.2 times more Copper, 3.7 times more Manganese, 1.5 times more Selenium and 35.5 times more Sodium than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 2.6 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium, 3.7 times more Zinc and 1.4 times more Water than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Balsam-pear , Pods have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Balsam-pear , Pods contain 1.6 times more Fat, 2.1 times more Fiber and 2.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Balsam-pear , Pods have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.