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

Weight per 100 calories

• Canned Carrots with Salt: 400g
• Balsam-pear , Leafy Tips: 333g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Canned Carrots with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	8.44% 11g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	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	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	15.8% 6g	NA	38g per day for Men 19-50 years
Protein	4.57% 2.56g	31.5% 17.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	248% 2232μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	206% 2.68mg	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	9% 36μg	107% 427μg	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	12% 11mg	326% 293mg	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	19.7% 2.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	10% 100mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	46.2% 0.42mg	74.4% 0.67mg	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	32% 2.56mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	67.5% 283mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	77.7% 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	13.7% 96mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	59.6% 2027mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	64.5% 968mg	2.44% 36.7mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	10% 372g	8.04% 298g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Canned Carrots with Salt have 7.7 times more Vitamin A and 2.6 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 100 kcal of Raw Balsam-pear , Leafy Tips contain 8.4 times more Vitamin B1, 10.1 times more Vitamin B2, 1.7 times more Vitamin B3, 6 times more Vitamin B6, 11.9 times more Vitamin B9 and 27.2 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Canned Carrots with Salt have 26.4 times more Sodium and 1.2 times more Water than Balsam-pear , Leafy Tips.
• While 100 kcal of Raw Balsam-pear , Leafy Tips contain 2.8 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 8.9 times more Magnesium, 3.4 times more Phosphorus, 2.8 times more Potassium and 1.9 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Balsam-pear , Leafy Tips contain similar levels of Manganese and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Carrots with Salt have 2 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 100 kcal of Raw Balsam-pear , Leafy Tips contain 3 times more Fat and 6.9 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 100 calories.