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

Weight per 500 calories

• Frozen Carrots: 1389g
• Boiled Balsam-pear , Leafy Tips: 1471g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Frozen Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	59.7% 0.96g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.4% 110g	75.6% 98g	130g per day for Men 19-50 years
Sugars	91% 66g	21% 15.3g	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	5.94% 4.3g	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	% 5.56g	NA	g per day for Men 19-50 years
Sucrose	% 56.3g	NA	g per day for Men 19-50 years
Fiber	121% 46g	73.5% 28g	38g per day for Men 19-50 years
Protein	19.3% 11g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	1096% 9861μg	198% 1779μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	860% 11mg	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	34.7% 139μg	324% 1294μg	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	38.6% 34.7mg	908% 818mg	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	52.8% 7.9mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	1999% 2399μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	50% 500mg	61.8% 618mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	328% 2.96mg	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	76.4% 6.1mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	329% 1382mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	343% 7.9mg	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	65.5% 458mg	162% 1132mg	700mg per day for Men 19-50 years
Potassium	96% 3264mg	260% 8853mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	63% 944mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	33.8% 1251g	35.3% 1304g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Carrots have 5.5 times more Vitamin A and 2.9 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 3.5 times more Vitamin B1, 8.1 times more Vitamin B2, 2.3 times more Vitamin B3, 8.5 times more Vitamin B6, 9.3 times more Vitamin B9, 23.5 times more Vitamin C, 2.7 times more Vitamin E and 9.8 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Carrots have 4.9 times more Sodium than Boiled Balsam-pear , Leafy Tips.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 2.9 times more Copper, 2.5 times more Iron, 8.3 times more Magnesium, 3.3 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Potassium and 1.4 times more Selenium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Balsam-pear , Leafy Tips contain similar levels of Calcium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Carrots have 19.4 times more Omega 6, 4.3 times more Sugars and 1.6 times more Fiber than Boiled Balsam-pear , Leafy Tips.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 4 times more Omega 3 and 4.9 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6