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Comparing Nutrients in 100 calories Boiled White Gourd-flowered with SaltVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Boiled White Gourd-flowered with Salt
769g
Canned Carrots with Liquids and Salt
435g

Canned Carrots Solids and Liquids with Salt have 1.8 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is very low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled White Gourd-flowered with Salt or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Boiled White Gourd-flowered with Salt
16%
1%
83%
Canned Carrots with Liquids and Salt
9%
5%
86%
100 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered with Saltvs Canned Carrots with Liquids and Salt
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.16%0.15g
Fat
0.63%0.61g
0.15 gvs0.61 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.048%0.015g
Saturated Fat
0.34%0.11g
0.015 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
2.17%0.035g
NA gvs0.035 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.41%0.069g
Omega 6
1.43%0.24g
0.069 gvs0.24 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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18.3%24g
Carbohydrate
18%23.3g
24 gvs23.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
14.8%10.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs10.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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24.3%9.23g
Fiber
20.6%7.83g
9.23 gvs7.83 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.24%4.6g
Protein
4.5%2.52g
4.6 gvs2.52 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled White Gourd-flowered with Saltvs Canned Carrots with Liquids and Salt
NA
Vitamin A
296%2665μg
RAE, retinol activity equivalents
NA μgvs2665 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18.6%0.22mg
Vitamin B1
6.9%0.083mg
Thiamine
0.22 mgvs0.083 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13%0.17mg
Vitamin B2
9.03%0.12mg
Riboflavin
0.17 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.8%3mg
Vitamin B3
11.4%1.83mg
Niacin, nicotinic acid, niacinamide
3 mgvs1.83 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22%1.1mg
Vitamin B5
12%0.6mg
Pantothenic acid
1.1 mgvs0.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22.5%0.29mg
Vitamin B6
37.5%0.49mg
Pyridoxine
0.29 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.7%30.8μg
Vitamin B9
8.7%34.8μg
Folates and Folic Acid
30.8 μgvs34.8 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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72.6%65.4mg
Vitamin C
9.66%8.7mg
Ascorbic acid
65.4 mgvs8.7 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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NA
Vitamin E
21%3.17mg
Tocopherols and Tocotrienols
NA mgvs3.17 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
35.5%42.6μg
Phytomenadione or phylloquinone
NA μgvs42.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled White Gourd-flowered with Saltvs Canned Carrots with Liquids and Salt
18.5%185mg
Calcium
13.5%135mg
185 mgvs135 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.2%0.2mg
Copper
49.8%0.45mg
0.2 mgvs0.45 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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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24%1.92mg
Iron
28.3%2.26mg
1.92 mgvs2.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%84.6mg
Magnesium
9.3%39mg
84.6 mgvs39 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22%0.51mg
Manganese
85%1.96mg
0.51 mgvs1.96 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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14.3%100mg
Phosphorus
12.4%87mg
100 mgvs87 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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38.5%1308mg
Potassium
22%752mg
1308 mgvs752 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.8%1.54μg
Selenium
3.16%1.74μg
1.54 μgvs1.74 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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122%1831mg
Sodium
69.6%1043mg
1831 mgvs1043 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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49%5.4mg
Zinc
11.5%1.26mg
5.4 mgvs1.26 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20%733g
Water
11%404g
733 gvs404 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled White Gourd-flowered with Salt vs Canned Carrots with Liquids and Salt:
Comparing minerals per 100 calories for Boiled White Gourd-flowered with Salt vs Canned Carrots with Liquids and Salt:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Boiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with SaltCanned Carrots with Liquids and SaltVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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