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

Weight per 500 calories

• Frozen Carrots: 1389g
• Boiled Balsam-pear , Pods: 2632g

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 - Frozen Carrots or Boiled Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	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	6.6% 6.4g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	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	84.4% 110g	87.4% 114g	130g per day for Men 19-50 years
Sugars	91% 66g	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	5.94% 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	139% 52.6g	38g per day for Men 19-50 years
Protein	19.3% 11g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	1096% 9861μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	34.7% 139μg	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	38.6% 34.7mg	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	52.8% 7.9mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	50% 500mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	76.4% 6.1mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	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	65.5% 458mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	96% 3264mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	63% 944mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	33.8% 1251g	67% 2472g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Carrots have 62.5 times more Vitamin A, 1.2 times more Vitamin B6, 2.1 times more Vitamin E and 1.9 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 2 times more Vitamin B5, 9.7 times more Vitamin B9 and 25 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B3 per 500 calories.
• Both Frozen Carrots, Unprepared 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 Frozen Carrots vs Boiled Balsam-pear , Pods:

• 500 calories of Frozen Carrots have 2.1 times more Calcium, 1.8 times more Selenium and 6 times more Sodium than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 1.6 times more Iron, 2.5 times more Magnesium, 2.1 times more Phosphorus, 2.6 times more Potassium, 4.4 times more Zinc and 2 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Balsam-pear , Pods contain similar levels of Copper and 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 Frozen Carrots have more Omega 3, 1.7 times more Omega 6 and 1.3 times more Sugars than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 2 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3