Comparing Nutrients in 5 ounces Balsam-pear , Pods VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Balsam-pear , Pods	Frozen Carrots	Recommended Dietary Allowance
Energy	0.83% 24kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.03% 5.24g	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	NA	0.61% 0.44g	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	NA	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.74g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.53% 1.4g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	10.4% 0.13mg	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	25.5% 102μg	3.54% 14μg	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	132% 119mg	3.94% 3.54mg	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	NA	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Frozen Carrots	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	11.7% 0.1mg	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	7.6% 0.61mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	5.5% 0.13mg	10.5% 0.24mg	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	6.28% 44mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	12.3% 420mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Balsam-pear , Pods versus 5 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Balsam-pear , Pods vs Frozen Carrots:

• 5 ounces of Balsam-pear , Pods have 7.2 times more Vitamin B9 and 33.6 times more Vitamin C than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 29.6 times more Vitamin A and 2.2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per five ounces.
• Both Raw Balsam-pear , Pods as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Balsam-pear , Pods vs Frozen Carrots:

• 5 ounces of Balsam-pear , Pods have 1.4 times more Magnesium, 1.3 times more Potassium and 2.4 times more Zinc than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 1.9 times more Calcium, 2.2 times more Copper, 1.9 times more Manganese and 13.6 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Frozen Carrots contain similar levels of Iron, Phosphorus and Water per five ounces.
• 5 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Raw Balsam-pear , Pods as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Carrots, Unprepared contain 2.1 times more Carbohydrate than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Frozen Carrots offer comparable quantities of Fiber per five ounces.
• Both Raw Balsam-pear , Pods as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Protein in five ounces.