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

Weight per 100 calories

• Canned Carrots with Salt: 400g
• Boiled Balsam-pear , Pods: 526g

Canned Carrots with Salt have 1.3 times more energy per 100g than Boiled Balsam-pear , Pods. It has very low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Canned Carrots with Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	14% 10.3g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	4.57% 2.56g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	248% 2232μg	3.5% 31.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	16.6% 0.22mg	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	67% 268μg	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	193% 174mg	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	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.2μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	10% 100mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	46.2% 0.42mg	19.3% 0.17mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	19.7% 0.45mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	64.5% 968mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	10% 372g	13.4% 494g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Canned Carrots with Salt have 70.7 times more Vitamin A, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 4 times more Vitamin E and 1.6 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 3.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B5, 7.5 times more Vitamin B9 and 16.1 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Canned Carrots with Salt have 2.1 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 4 times more Manganese, 1.5 times more Selenium and 30.7 times more Sodium than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 2.6 times more Magnesium, 2 times more Phosphorus, 2.3 times more Potassium, 3.9 times more Zinc and 1.3 times more Water than Drained Canned Carrots with Salt.
• 100 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Carrots with Salt have more Omega 3 than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 1.3 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6
• 100 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3