Comparing Nutrients in 100 grams 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	0.59% 17kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	NA	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.85% 3.7g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	NA	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.05g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.8% 1g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.24% 0.21mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	7.3% 0.095mg	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	18% 72μg	2.5% 10μg	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	93% 84mg	2.78% 2.5mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.9% 19mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	8.22% 0.074mg	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	5.38% 0.43mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	3.87% 0.089mg	7.43% 0.17mg	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	4.43% 31mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Frozen Carrots per 100 g

Compare the macro and micronutrient content in 100 g of Balsam-pear , Pods versus 100 g of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Balsam-pear , Pods vs Frozen Carrots:

• 100 grams of Balsam-pear , Pods have 7.2 times more Vitamin B9 and 33.6 times more Vitamin C than Frozen Carrots.
• While 100 g 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 100 grams.
• Both Raw Balsam-pear , Pods as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Balsam-pear , Pods vs Frozen Carrots:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.
• Both Raw Balsam-pear , Pods as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Protein in 100 grams.