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

Weight per 500 calories

• Carrots: 1220g
• Balsam-pear , Pods: 2941g

Carrots have 2.4 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.

Which food has more nutrients per 500 calories - Carrots or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	NA	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	83.7% 109g	130g per day for Men 19-50 years
Sugars	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	217% 82.4g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	40.2% 402mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	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	61% 427mg	130% 912mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	29% 1077g	74.7% 2766g	3700g per day for Men 19-50 years

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

• Raw Carrots have 14.4 times more Vitamin A and 1.3 times more Vitamin B6 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B5, 9.1 times more Vitamin B9 and 34.3 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Balsam-pear , Pods have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Carrots as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Balsam-pear , Pods:

• Raw Carrots have 5.7 times more Sodium than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.4 times more Calcium, 1.8 times more Copper, 3.5 times more Iron, 3.4 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 2.2 times more Potassium, 4.8 times more Selenium, 8 times more Zinc and 2.6 times more Water than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Balsam-pear , Pods contain 1.7 times more Fat, 2.4 times more Fiber and 2.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Balsam-pear , Pods have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.