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Comparing Nutrients in 300 calories CarrotsVS Boiled White Gourd-flowered

Weight per 300 calories

Carrots
732g
Boiled White Gourd-flowered
2000g

Carrots have 2.7 times more energy per 100g than Boiled White Gourd-flowered . It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Which food has more nutrients per 300 calories - Carrots or Boiled White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Carrots
8%
5%
87%
Boiled White Gourd-flowered
14%
1%
85%
300 kcal ▼

Macro Nutrients

Carrotsvs Boiled White Gourd-flowered
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.8%1.76g
Fat
0.41%0.4g
1.76 gvs0.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.73%0.23g
Saturated Fat
0.13%0.04g
0.23 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.91%0.015g
Omega 3
NA
0.015 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.3%0.73g
Omega 6
1.06%0.18g
0.73 gvs0.18 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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54%70g
Carbohydrate
56.8%73.8g
70 gvs73.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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48%34.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
34.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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5.55%4.02g
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]
4.02 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.3g
Glucose
NA
4.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%26.3g
Sucrose
NA
26.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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54%20.5g
Fiber
63%24g
20.5 gvs24 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.8g
Protein
21.4%12g
6.8 gvs12 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Carrotsvs Boiled White Gourd-flowered
679%6110μg
Vitamin A
NA
RAE, retinol activity equivalents
6110 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40.2%0.48mg
Vitamin B1
48.3%0.58mg
Thiamine
0.48 mgvs0.58 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.6%0.42mg
Vitamin B2
34%0.44mg
Riboflavin
0.42 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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45%7.2mg
Vitamin B3
48.8%7.8mg
Niacin, nicotinic acid, niacinamide
7.2 mgvs7.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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40%2mg
Vitamin B5
57.6%2.88mg
Pantothenic acid
2 mgvs2.88 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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77.7%1mg
Vitamin B6
58.5%0.76mg
Pyridoxine
1 mgvs0.76 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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54%16.2μg
Vitamin B7
NA
Biotin
16.2 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34.8%139μg
Vitamin B9
20%80μg
Folates and Folic Acid
139 μgvs80 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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48%43mg
Vitamin C
189%170mg
Ascorbic acid
43 mgvs170 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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32%4.83mg
Vitamin E
NA
Tocopherols and Tocotrienols
4.83 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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80.5%97μg
Vitamin K
NA
Phytomenadione or phylloquinone
97 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Carrotsvs Boiled White Gourd-flowered
24%241mg
Calcium
48%480mg
241 mgvs480 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.6%0.33mg
Copper
57.8%0.52mg
0.33 mgvs0.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.59%23.4μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
23.4 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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27.4%2.2mg
Iron
62.5%5mg
2.2 mgvs5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21%88mg
Magnesium
52.4%220mg
88 mgvs220 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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45.5%1.05mg
Manganese
57.4%1.32mg
1.05 mgvs1.32 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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36.6%256mg
Phosphorus
37%260mg
256 mgvs260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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69%2341mg
Potassium
100%3400mg
2341 mgvs3400 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.33%0.73μg
Selenium
7.27%4μg
0.73 μgvs4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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33.7%505mg
Sodium
2.67%40mg
505 mgvs40 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16%1.76mg
Zinc
127%14mg
1.76 mgvs14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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17.5%646g
Water
51.5%1906g
646 gvs1906 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Carrots vs Boiled White Gourd-flowered :
Comparing minerals per 300 calories for Carrots vs Boiled White Gourd-flowered :
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

CarrotsVS Boiled CarrotsBoiled White Gourd-flowered VS Boiled CarrotsCarrotsVS Dishcloth GourdBoiled White Gourd-flowered VS Dishcloth Gourd
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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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