Comparing Nutrients in 100 calories White Gourd-flowered VS Canned Carrots with Salt

Weight per 100 calories

White Gourd-flowered

714g

Canned Carrots with Salt

400g

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

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

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Canned Carrots with Salt

10%

84%

100 kcal ▼

Macro Nutrients

White Gourd-flowered vs Canned Carrots with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Vegetables rich in Energy

0.15%0.14g

Fat

0.78%0.76g

0.14 gvs0.76 g

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

Find Vegetables rich in Fat

0.045%0.014g

Saturated Fat

0.45%0.14g

0.014 gvs0.14 g

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

Find Vegetables rich in Saturated Fat

Omega 3

2.75%0.044g

NA gvs0.044 g

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

Find Vegetables rich in Omega 3

0.38%0.064g

Omega 6

1.86%0.32g

0.064 gvs0.32 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

18.6%24.2g

Carbohydrate

17%22g

24.2 gvs22 g

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

Find Vegetables rich in Carbohydrate

Sugars

13.7%9.9g

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

NA gvs9.9 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

9.4%3.57g

Fiber

15.8%6g

3.57 gvs6 g

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

Find Vegetables rich in Fiber

7.9%4.43g

Protein

4.57%2.56g

4.43 gvs2.56 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

White Gourd-flowered vs Canned Carrots with Salt

Vitamin A

248%2232μg

RAE, retinol activity equivalents

NA μgvs2232 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

17.3%0.21mg

Vitamin B1

6%0.072mg

Thiamine

0.21 mgvs0.072 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

12%0.16mg

Vitamin B2

9.23%0.12mg

Riboflavin

0.16 mgvs0.12 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

14.3%2.3mg

Vitamin B3

14%2.2mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs2.2 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

21.7%1.1mg

Vitamin B5

11%0.54mg

Pantothenic acid

1.1 mgvs0.54 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

22%0.29mg

Vitamin B6

34.5%0.45mg

Pyridoxine

0.29 mgvs0.45 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

10.7%43μg

Vitamin B9

9%36μg

Folates and Folic Acid

43 μgvs36 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

80%72mg

Vitamin C

12%11mg

Ascorbic acid

72 mgvs11 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

Vitamin E

19.7%2.96mg

Tocopherols and Tocotrienols

NA mgvs2.96 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

32.7%39.2μg

Phytomenadione or phylloquinone

NA μgvs39.2 μg

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

Find Vegetables rich in Vitamin K

Minerals

White Gourd-flowered vs Canned Carrots with Salt

18.6%186mg

Calcium

10%100mg

186 mgvs100 mg

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

Find Vegetables rich in Calcium

20.6%0.19mg

Copper

46.2%0.42mg

0.19 mgvs0.42 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

18%1.43mg

Iron

32%2.56mg

1.43 mgvs2.56 mg

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

Find Vegetables rich in Iron

18.7%78.6mg

Magnesium

7.6%32mg

78.6 mgvs32 mg

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

Find Vegetables rich in Magnesium

20.5%0.47mg

Manganese

78.3%1.8mg

0.47 mgvs1.8 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

13.3%93mg

Phosphorus

13.7%96mg

93 mgvs96 mg

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

Find Vegetables rich in Phosphorus

31.5%1071mg

Potassium

21%716mg

1071 mgvs716 mg

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

Find Vegetables rich in Potassium

2.6%1.43μg

Selenium

2.9%1.6μg

1.43 μgvs1.6 μg

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

Find Vegetables rich in Selenium

0.95%14.3mg

Sodium

64.5%968mg

14.3 mgvs968 mg

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

Find Vegetables rich in Sodium

45.5%5mg

Zinc

9.45%1.04mg

5 mgvs1.04 mg

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

Find Vegetables rich in Zinc

18.4%682g

Water

10%372g

682 gvs372 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 100 calories of White Gourd-flowered vs Canned Carrots with Salt:

Raw White Gourd-flowered has 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B5 and 6.7 times more Vitamin C than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 1.6 times more Vitamin B6 than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
Both Raw White Gourd-flowered as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for White Gourd-flowered vs Canned Carrots with Salt:

Raw White Gourd-flowered has 1.9 times more Calcium, 2.5 times more Magnesium, 1.5 times more Potassium, 4.8 times more Zinc and 1.8 times more Water than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 2.2 times more Copper, 1.8 times more Iron, 3.8 times more Manganese and 67.8 times more Sodium than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Drained Canned Carrots with Salt have similar amounts of Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw White Gourd-flowered has 1.7 times more Protein than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 4.9 times more Omega 6 and 1.7 times more Fiber than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw White Gourd-flowered as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

White Gourd-flowered VS Boiled White Gourd-flowered Canned Carrots with SaltVS Boiled White Gourd-flowered White Gourd-flowered VS Frozen CarrotsCanned Carrots with SaltVS Frozen Carrots

Compare Foods

Comparing Nutrients in 100 calories White Gourd-flowered VS Canned Carrots with Salt

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: