Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy TipsVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Boiled Balsam-pear , Leafy Tips

1471g

Canned Carrots with Liquids and Salt

2174g

Boiled Balsam-pear , Leafy Tips have 1.5 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tipsvs Canned Carrots with Liquids and Salt

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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3.03%2.94g

Fat

3.14%3.04g

2.94 gvs3.04 g

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

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1.47%0.47g

Saturated Fat

1.7%0.54g

0.47 gvs0.54 g

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

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59.7%0.96g

Omega 3

11%0.17g

0.96 gvs0.17 g

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

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1.04%0.18g

Omega 6

7.16%1.2g

0.18 gvs1.2 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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75.6%98g

Carbohydrate

89.8%117g

98 gvs117 g

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

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21%15.3g

Sugars

73.8%53.5g

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

15.3 gvs53.5 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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73.5%28g

Fiber

103%39g

28 gvs39 g

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

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95%53g

Protein

22.5%12.6g

53 gvs12.6 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tipsvs Canned Carrots with Liquids and Salt

198%1779μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

1779 μgvs13326 μg

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

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180%2.16mg

Vitamin B1

34.4%0.41mg

Thiamine

2.16 mgvs0.41 mg

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

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319%4.15mg

Vitamin B2

45%0.59mg

Riboflavin

4.15 mgvs0.59 mg

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

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91%14.6mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

14.6 mgvs9.15 mg

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

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17.6%0.88mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

0.88 mgvs3.02 mg

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

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860%11mg

Vitamin B6

187%2.43mg

Pyridoxine

11 mgvs2.43 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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324%1294μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

1294 μgvs174 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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908%818mg

Vitamin C

48.3%43.5mg

Ascorbic acid

818 mgvs43.5 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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142%21.3mg

Vitamin E

106%16mg

Tocopherols and Tocotrienols

21.3 mgvs16 mg

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

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1999%2399μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

2399 μgvs213 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tipsvs Canned Carrots with Liquids and Salt

61.8%618mg

Calcium

67.4%674mg

618 mgvs674 mg

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

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328%2.96mg

Copper

249%2.24mg

2.96 mgvs2.24 mg

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

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Fluoride

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

NA μgvsNA μg

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

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188%15mg

Iron

141%11.3mg

15 mgvs11.3 mg

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

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329%1382mg

Magnesium

46.6%196mg

1382 mgvs196 mg

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

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343%7.9mg

Manganese

425%9.8mg

7.9 mgvs9.8 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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162%1132mg

Phosphorus

62%435mg

1132 mgvs435 mg

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

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260%8853mg

Potassium

111%3761mg

8853 mgvs3761 mg

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

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24%13.2μg

Selenium

16%8.7μg

13.2 μgvs8.7 μg

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

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12.7%191mg

Sodium

348%5217mg

191 mgvs5217 mg

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

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40%4.4mg

Zinc

57.3%6.3mg

4.4 mgvs6.3 mg

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

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35.3%1304g

Water

54.6%2022g

1304 gvs2022 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 vs Canned Carrots with Liquids and Salt:

Boiled and Drained Balsam-pear , Leafy Tips have 5.2 times more Vitamin B1, 7.1 times more Vitamin B2, 1.6 times more Vitamin B3, 4.6 times more Vitamin B6, 7.4 times more Vitamin B9, 18.8 times more Vitamin C, 1.3 times more Vitamin E and 11.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 7.5 times more Vitamin A and 3.4 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Balsam-pear , Leafy Tips have 1.3 times more Copper, 1.3 times more Iron, 7.1 times more Magnesium, 2.6 times more Phosphorus, 2.4 times more Potassium and 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 27.3 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Balsam-pear , Leafy Tips have 5.5 times more Omega 3 and 4.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 6.9 times more Omega 6, 3.5 times more Sugars and 1.4 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Balsam-pear , Leafy TipsVS Balsam-pear , PodsCanned Carrots with Liquids and SaltVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy TipsVS Canned Carrots with Liquids and Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: