Comparing Nutrients in 300 calories Boiled Balsam-pear , PodsVS Boiled Carrots

Weight per 300 calories

Boiled Balsam-pear , Pods

1579g

Boiled Carrots

857g

Boiled and Drained Carrots have 1.8 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is low in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Pods

15%

78%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Podsvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

2.93%2.84g

Fat

1.6%1.54g

2.84 gvs1.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.69%0.22g

Saturated Fat

0.8%0.26g

0.22 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

0%0g

Omega 3

0.54%0.009g

0 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

7.24%1.23g

Omega 6

4.4%0.75g

1.23 gvs0.75 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

52.5%68.2g

Carbohydrate

54%70.5g

68.2 gvs70.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

42.5%30.8g

Sugars

40.8%29.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

30.8 gvs29.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

4.26%3.1g

≤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]

NA gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

%3.43g

NA gvs3.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

%23g

NA gvs23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

83%31.6g

Fiber

67.7%25.7g

31.6 gvs25.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

23.7%13.3g

Protein

11.6%6.5g

13.3 gvs6.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Balsam-pear , Podsvs Boiled Carrots

10.5%95μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

95 μgvs7303 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

67%0.81mg

Vitamin B1

47%0.57mg

Thiamine

0.81 mgvs0.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

64.4%0.84mg

Vitamin B2

29%0.38mg

Riboflavin

0.84 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

27.6%4.42mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

4.42 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

61%3.05mg

Vitamin B5

39.8%2mg

Pantothenic acid

3.05 mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

49.8%0.65mg

Vitamin B6

101%1.3mg

Pyridoxine

0.65 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

201%805μg

Vitamin B9

30%120μg

Folates and Folic Acid

805 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

579%521mg

Vitamin C

34.3%31mg

Ascorbic acid

521 mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

14.7%2.2mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

2.2 mgvs8.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

63%75.8μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

75.8 μgvs117 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Boiled Balsam-pear , Podsvs Boiled Carrots

14.2%142mg

Calcium

25.7%257mg

142 mgvs257 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

58%0.52mg

Copper

16%0.15mg

0.52 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

10%407μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

75%6mg

Iron

36.4%2.9mg

6 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

60%253mg

Magnesium

20.4%85.7mg

253 mgvs85.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

59%1.36mg

Manganese

57.8%1.33mg

1.36 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

81.2%568mg

Phosphorus

36.7%257mg

568 mgvs257 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

148%5037mg

Potassium

59.2%2014mg

5037 mgvs2014 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

5.74%3.16μg

Selenium

11%6μg

3.16 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

6.3%95mg

Sodium

33%497mg

95 mgvs497 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

111%12mg

Zinc

15.6%1.7mg

12 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

40%1483g

Water

21%773g

1483 gvs773 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Pods vs Boiled Carrots:

Boiled and Drained Balsam-pear , Pods have 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B5, 6.7 times more Vitamin B9 and 16.9 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 77.1 times more Vitamin A, 1.3 times more Vitamin B3, 2 times more Vitamin B6, 4 times more Vitamin E and 1.5 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Balsam-pear , Pods vs Boiled Carrots:

Boiled and Drained Balsam-pear , Pods have 3.6 times more Copper, 2.1 times more Iron, 2.9 times more Magnesium, 2.2 times more Phosphorus, 2.5 times more Potassium, 7.1 times more Zinc and 1.9 times more Water than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.8 times more Calcium, 1.9 times more Selenium and 5.2 times more Sodium than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Boiled and Drained Carrots have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Balsam-pear , Pods have 1.7 times more Omega 6, 1.2 times more Fiber and 2 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Balsam-pear , Pods and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Boiled and Drained Balsam-pear , Pods as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Balsam-pear , PodsVS Bamboo ShootsBoiled CarrotsVS Bamboo ShootsBoiled Balsam-pear , PodsVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Balsam-pear , PodsVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: