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

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Balsam-pear , Pods: 2941g

Cooked Frozen Carrots have 2.2 times more energy per 100g than Balsam-pear , Pods. It has low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Cooked Frozen Carrots	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	5.15% 5g	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	83.7% 109g	130g per day for Men 19-50 years
Sugars	76% 55g	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	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	217% 82.4g	38g per day for Men 19-50 years
Protein	14% 7.84g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	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	37% 149μg	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	34.5% 31mg	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	91% 13.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	47.3% 473mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	89.5% 7.16mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	60% 419mg	130% 912mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	33% 1221g	74.7% 2766g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked Frozen Carrots have 16.2 times more Vitamin A than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2.7 times more Vitamin B5, 14.2 times more Vitamin B9 and 79.5 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Balsam-pear , Pods provide similar amounts of Vitamin B6 per 500 calories.
• Both Boiled and Drained Frozen Carrots as well as Raw 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 Balsam-pear , Pods:

• 500 calories of Cooked Frozen Carrots have 1.4 times more Selenium and 5.4 times more Sodium than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.8 times more Iron, 3.4 times more Magnesium, 2.2 times more Phosphorus, 3.4 times more Potassium, 5 times more Zinc and 2.3 times more Water than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Balsam-pear , Pods contain similar levels of Calcium, Copper and Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Balsam-pear , Pods contain 1.8 times more Fiber and 3.8 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 500 calories.