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

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Boiled Balsam-pear , Leafy Tips with Salt: 1563g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	3.22% 3.13g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	NA	32g per day for Men 19-50 years
Omega 3	37% 0.59g	NA	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	74% 96g	130g per day for Men 19-50 years
Sugars	76% 55g	22.4% 16.3g	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	5.2% 3.8g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 46.5g	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	78% 29.7g	38g per day for Men 19-50 years
Protein	14% 7.84g	100% 56.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	210% 1891μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	339% 4.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	913% 12mg	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	37% 149μg	344% 1375μg	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	34.5% 31mg	965% 869mg	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	91% 13.6mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	2124% 2548μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	47.3% 473mg	65.6% 656mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	349% 3.14mg	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	89.5% 7.16mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	364% 8.38mg	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	60% 419mg	172% 1203mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	277% 9406mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	259% 3891mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	33% 1221g	37.5% 1386g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked Frozen Carrots have 6 times more Vitamin A and 2.5 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 5.7 times more Vitamin B1, 8.8 times more Vitamin B2, 2.8 times more Vitamin B3, 10.5 times more Vitamin B6, 9.3 times more Vitamin B9, 28 times more Vitamin C, 1.7 times more Vitamin E and 13.9 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Boiled Balsam-pear , Leafy Tips with Salt:

• 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.4 times more Calcium, 2.8 times more Copper, 2.2 times more Iron, 9.9 times more Magnesium, 3.7 times more Manganese, 2.9 times more Phosphorus, 3.6 times more Potassium, 1.7 times more Selenium and 4.9 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 3.4 times more Sugars and 1.5 times more Fiber than Boiled Balsam-pear , Leafy Tips with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 7.2 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.