Comparing Nutrients in 100 grams Frozen Carrots VS 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	1.24% 36kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	3.32% 4.32g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	2.7% 1.95g	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	0.43% 0.31g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	79% 710μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	3.15% 0.041mg	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	2.5% 10μg	12.8% 51μg	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	2.78% 2.5mg	36.7% 33mg	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	3.8% 0.57mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	3.67% 0.033mg	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	5.5% 0.44mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	3.74% 0.086mg	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	4.7% 33mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.54% 94g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Frozen Carrots have 118.3 times more Vitamin A, 1.7 times more Vitamin B3, 2.3 times more Vitamin B6, 4.1 times more Vitamin E and 3.7 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 100 g of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Vitamin B2, 5.1 times more Vitamin B9 and 13.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• 100 grams of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Carrots have 4 times more Calcium, 2.2 times more Copper, 2 times more Manganese and 11.3 times more Sodium than Boiled Balsam-pear , Pods.
• While 100 g of Boiled and Drained Balsam-pear , Pods contain 1.3 times more Magnesium, 1.4 times more Potassium and 2.3 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Balsam-pear , Pods contain similar levels of Iron, Phosphorus and Water per 100 grams.
• 100 grams of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Carrots have 1.8 times more Carbohydrate, 2.4 times more Sugars and 1.7 times more Fiber than Boiled Balsam-pear , Pods.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.