Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Boiled Balsam-pear , Pods

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Boiled Balsam-pear , Pods: 2632g

Cooked Frozen Carrots have 1.9 times more energy per 100g than Boiled Balsam-pear , Pods. It has 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 - Cooked Frozen Carrots or Boiled Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	80.4% 104g	87.4% 114g	130g per day for Men 19-50 years
Sugars	76% 55g	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	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	139% 52.6g	38g per day for Men 19-50 years
Protein	14% 7.84g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	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	37% 149μg	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	34.5% 31mg	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	91% 13.6mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	47.3% 473mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	89.5% 7.16mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	60% 419mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	33% 1221g	67% 2472g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Boiled Balsam-pear , Pods Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Boiled Balsam-pear , Pods?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Boiled Balsam-pear , Pods:

• 500 calories of Cooked Frozen Carrots have 72.4 times more Vitamin A, 3.7 times more Vitamin E and 1.5 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 3.3 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 9 times more Vitamin B9 and 27.9 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B6 per 500 calories.
• Both Boiled and Drained Frozen Carrots 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 Cooked Frozen Carrots vs Boiled Balsam-pear , Pods:

• 500 calories of Cooked Frozen Carrots have 2 times more Calcium, 1.3 times more Copper, 1.5 times more Selenium and 5 times more Sodium than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Iron, 2.8 times more Magnesium, 2.3 times more Phosphorus, 3.2 times more Potassium, 4.3 times more Zinc and 2 times more Water than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Balsam-pear , Pods contain similar levels of Manganese 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 Cooked Frozen Carrots have more Omega 3 and 1.9 times more Omega 6 than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 2.8 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.
• 500 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3