Comparing Nutrients in 500 calories Boiled Balsam-pear , PodsVS Carrots

Weight per 500 calories

Boiled Balsam-pear , Pods

2632g

Carrots

1220g

Raw Carrots have 2.2 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 500 calories - Boiled Balsam-pear , Pods or Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Pods

15%

78%

Carrots

87%

500 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Podsvs 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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4.9%4.74g

Fat

3%2.93g

4.74 gvs2.93 g

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

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1.15%0.37g

Saturated Fat

1.2%0.39g

0.37 gvs0.39 g

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

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0%0g

Omega 3

1.52%0.024g

0 gvs0.024 g

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

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12%2.05g

Omega 6

7.17%1.2g

2.05 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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87.4%114g

Carbohydrate

90%117g

114 gvs117 g

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

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70.8%51.3g

Sugars

79.7%58g

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

51.3 gvs58 g

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

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Fructose

9.25%6.7g

≤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 gvs6.7 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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139%52.6g

Fiber

90%34g

52.6 gvs34 g

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

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39.5%22g

Protein

20.3%11.3g

22 gvs11.3 g

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

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Vitamins

Boiled Balsam-pear , Podsvs Carrots

17.5%158μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

158 μgvs10183 μg

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

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112%1.34mg

Vitamin B1

67%0.8mg

Thiamine

1.34 mgvs0.8 mg

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

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107%1.4mg

Vitamin B2

54.4%0.71mg

Riboflavin

1.4 mgvs0.71 mg

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

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46%7.37mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

7.37 mgvs12 mg

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

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102%5.08mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

5.08 mgvs3.33 mg

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

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83%1.08mg

Vitamin B6

129%1.7mg

Pyridoxine

1.08 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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336%1342μg

Vitamin B9

58%232μg

Folates and Folic Acid

1342 μgvs232 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%868mg

Vitamin C

80%72mg

Ascorbic acid

868 mgvs72 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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24.6%3.7mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

3.7 mgvs8.05 mg

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

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105%126μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

126 μgvs161 μg

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

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Minerals

Boiled Balsam-pear , Podsvs Carrots

23.7%237mg

Calcium

40.2%402mg

237 mgvs402 mg

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

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96%0.87mg

Copper

61%0.55mg

0.87 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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125%10mg

Iron

45.7%3.66mg

10 mgvs3.66 mg

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

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100%421mg

Magnesium

35%146mg

421 mgvs146 mg

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

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98%2.26mg

Manganese

76%1.74mg

2.26 mgvs1.74 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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135%947mg

Phosphorus

61%427mg

947 mgvs427 mg

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

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247%8395mg

Potassium

115%3902mg

8395 mgvs3902 mg

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

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9.57%5.26μg

Selenium

2.2%1.2μg

5.26 μgvs1.2 μg

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

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10.5%158mg

Sodium

56%841mg

158 mgvs841 mg

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

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184%20.3mg

Zinc

26.6%2.93mg

20.3 mgvs2.93 mg

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

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67%2472g

Water

29%1077g

2472 gvs1077 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 , Pods vs Carrots:

Boiled and Drained Balsam-pear , Pods have 1.7 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B5, 5.8 times more Vitamin B9 and 12.1 times more Vitamin C than Raw Carrots.
While Raw Carrots contain 64.5 times more Vitamin A, 1.6 times more Vitamin B3, 1.6 times more Vitamin B6, 2.2 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Balsam-pear , Pods vs Carrots:

Boiled and Drained Balsam-pear , Pods have 1.6 times more Copper, 2.7 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium, 4.3 times more Selenium, 6.9 times more Zinc and 2.3 times more Water than Raw Carrots.
While Raw Carrots contain 1.7 times more Calcium and 5.3 times more Sodium than Boiled and Drained Balsam-pear , Pods.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Balsam-pear , Pods have 1.7 times more Omega 6, 1.5 times more Fiber and 1.9 times more Protein than Raw Carrots.
Both Boiled and Drained Balsam-pear , Pods and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Boiled and Drained Balsam-pear , Pods as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Balsam-pear , PodsVS Bamboo ShootsCarrotsVS Bamboo ShootsBoiled Balsam-pear , PodsVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Boiled Balsam-pear , PodsVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: