Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Carrots

Weight per 500 calories

Boiled Balsam-pear , Leafy Tips with Salt

1563g

Boiled Carrots

1429g

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

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.22%3.13g

Fat

2.65%2.57g

3.13 gvs2.57 g

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

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Saturated Fat

1.34%0.43g

NA gvs0.43 g

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

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Omega 3

0.89%0.014g

NA gvs0.014 g

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

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Omega 6

7.3%1.24g

NA gvs1.24 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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74%96g

Carbohydrate

90%117g

96 gvs117 g

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

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22.4%16.3g

Sugars

68%49.3g

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

16.3 gvs49.3 g

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

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Fructose

7.1%5.14g

≤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 gvs5.14 g

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

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Glucose

%5.7g

NA gvs5.7 g

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

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Sucrose

%38.6g

NA gvs38.6 g

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

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78%29.7g

Fiber

113%43g

29.7 gvs43 g

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

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100%56.3g

Protein

19.4%11g

56.3 gvs11 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Carrots

210%1891μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

1891 μgvs12171 μg

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

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191%2.3mg

Vitamin B1

78.6%0.94mg

Thiamine

2.3 mgvs0.94 mg

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

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339%4.4mg

Vitamin B2

48.4%0.63mg

Riboflavin

4.4 mgvs0.63 mg

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

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97%15.5mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

15.5 mgvs9.2 mg

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

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18.8%0.94mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

0.94 mgvs3.3 mg

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

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913%12mg

Vitamin B6

168%2.2mg

Pyridoxine

12 mgvs2.2 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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344%1375μg

Vitamin B9

50%200μg

Folates and Folic Acid

1375 μgvs200 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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965%869mg

Vitamin C

57%51.4mg

Ascorbic acid

869 mgvs51.4 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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151%22.7mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

22.7 mgvs14.7 mg

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

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2124%2548μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

2548 μgvs196 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Carrots

65.6%656mg

Calcium

43%429mg

656 mgvs429 mg

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

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349%3.14mg

Copper

27%0.24mg

3.14 mgvs0.24 mg

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

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Fluoride

17%679μg

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

NA μgvs679 μg

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

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199%16mg

Iron

60.7%4.86mg

16 mgvs4.86 mg

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

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350%1469mg

Magnesium

34%143mg

1469 mgvs143 mg

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

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364%8.38mg

Manganese

96%2.2mg

8.38 mgvs2.2 mg

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

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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 .

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172%1203mg

Phosphorus

61.2%429mg

1203 mgvs429 mg

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

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277%9406mg

Potassium

99%3357mg

9406 mgvs3357 mg

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

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25.6%14μg

Selenium

18%10μg

14 μgvs10 μg

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

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259%3891mg

Sodium

55.2%829mg

3891 mgvs829 mg

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

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42.6%4.7mg

Zinc

26%2.86mg

4.7 mgvs2.86 mg

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

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37.5%1386g

Water

35%1288g

1386 gvs1288 g

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

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Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Boiled Carrots:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 2.4 times more Vitamin B1, 7 times more Vitamin B2, 1.7 times more Vitamin B3, 5.4 times more Vitamin B6, 6.9 times more Vitamin B9, 16.9 times more Vitamin C, 1.5 times more Vitamin E and 13 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 6.4 times more Vitamin A and 3.5 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Boiled Carrots:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.5 times more Calcium, 12.9 times more Copper, 3.3 times more Iron, 10.3 times more Magnesium, 3.8 times more Manganese, 2.8 times more Phosphorus, 2.8 times more Potassium, 1.4 times more Selenium, 4.7 times more Sodium and 1.6 times more Zinc than Boiled and Drained Carrots.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled and Drained Carrots have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 5.2 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 3 times more Sugars and 1.4 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with SaltBoiled CarrotsVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: