Comparing Nutrients in 100 calories Balsam-pear , Pods VS Canned Carrots with Salt

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Canned Carrots with Salt: 400g

Drained Canned Carrots with Salt have 1.5 times more energy per unit of mass than Raw Balsam-pear , Pods, which is very low in comparison to other foods. Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 100 calories - Balsam-pear , Pods or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Balsam-pear , Pods	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	NA	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43.3% 16.5g	15.8% 6g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	34.5% 0.45mg	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	106% 424μg	9% 36μg	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	549% 494mg	12% 11mg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	11% 112mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	46.2% 0.42mg	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	31.6% 2.53mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	78.3% 1.8mg	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	26% 182mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	15% 553g	10% 372g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Canned Carrots With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Balsam-pear , Pods or Canned Carrots with Salt?

Lets compare vitamin content per 100 calories of Balsam-pear , Pods vs Canned Carrots with Salt:

• 100 calories of Balsam-pear , Pods have 3.3 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B5, 11.8 times more Vitamin B9 and 45.8 times more Vitamin C than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 15.8 times more Vitamin A and 1.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Canned Carrots with Salt provide similar amounts of Vitamin B3 per 100 calories.
• Both Raw Balsam-pear , Pods as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Balsam-pear , Pods vs Canned Carrots with Salt:

• 100 calories of Balsam-pear , Pods have 3.1 times more Magnesium, 1.9 times more Phosphorus, 2.4 times more Potassium, 4.5 times more Zinc and 1.5 times more Water than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 2.1 times more Copper, 3.4 times more Manganese, 1.4 times more Selenium and 32.9 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Canned Carrots with Salt contain similar levels of Calcium and Iron per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Balsam-pear , Pods have 2.7 times more Fiber and 2.3 times more Protein than Canned Carrots with Salt.
• Both Balsam-pear , Pods and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.