Comparing Nutrients in 7 ounces Carrots VS 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	2.8% 81.4kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	184% 1657μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	35.7% 143μg	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	13% 11.7mg	185% 167mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	7.68% 0.18mg	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	9.92% 69.5mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.74% 175g	5.04% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Balsam-pear , Pods:

• Raw Carrots have 34.8 times more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 3.8 times more Vitamin B9 and 14.2 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Balsam-pear , Pods:

• Raw Carrots have 1.7 times more Calcium, 1.3 times more Copper, 1.6 times more Manganese and 13.8 times more Sodium than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.4 times more Iron, 1.4 times more Magnesium and 3.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Balsam-pear , Pods have similar amounts of Phosphorus, Potassium and Water per 7 oz.
• Both Raw Carrots as well as Raw Balsam-pear , Pods have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 2.4 times more Energy and 2.6 times more Carbohydrate than Raw Balsam-pear , Pods.
• Both Raw Carrots and Raw Balsam-pear , Pods have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Carrots as well as Raw Balsam-pear , Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.