Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips VS Frozen Carrots

Weight per 100 calories

• Boiled Balsam-pear , Leafy Tips: 294g
• Frozen Carrots: 278g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	17% 22g	130g per day for Men 19-50 years
Sugars	4.2% 3.06g	18.2% 13.2g	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	1.2% 0.86g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	14.7% 5.6g	24% 9.17g	38g per day for Men 19-50 years
Protein	19% 10.6g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	39.5% 356μg	219% 1972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	7.9% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	8.06% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	20.3% 0.26mg	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	64.7% 259μg	6.94% 27.8μg	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	182% 164mg	7.7% 6.94mg	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	28.4% 4.26mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	400% 480μg	40.7% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Frozen Carrots	Recommended Dietary Allowance
Calcium	12.4% 124mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	23% 0.21mg	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	37.5% 3mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	66% 276mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.58mg	20.7% 0.48mg	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	32.4% 226mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	52% 1771mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.65μg	3.54% 1.94μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.2mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	8.02% 0.88mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	7.05% 261g	6.76% 250g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips or Frozen Carrots?

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Leafy Tips vs Frozen Carrots:

• 100 calories of Boiled Balsam-pear , Leafy Tips have 3.5 times more Vitamin B1, 8.1 times more Vitamin B2, 2.3 times more Vitamin B3, 8.5 times more Vitamin B6, 9.3 times more Vitamin B9, 23.5 times more Vitamin C, 2.7 times more Vitamin E and 9.8 times more Vitamin K than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 5.5 times more Vitamin A and 2.9 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Balsam-pear , Leafy Tips vs Frozen Carrots:

• 100 calories of Boiled Balsam-pear , Leafy Tips have 1.2 times more Calcium, 2.9 times more Copper, 2.5 times more Iron, 8.3 times more Magnesium, 3.3 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Potassium and 1.4 times more Selenium than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 4.9 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Carrots contain similar levels of Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Balsam-pear , Leafy Tips have 4 times more Omega 3 and 4.9 times more Protein than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 19.4 times more Omega 6, 4.3 times more Sugars and 1.6 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6