Comparing Nutrients in 300 calories Boiled White Gourd-flowered with SaltVS Boiled Carrots

Weight per 300 calories

Boiled White Gourd-flowered with Salt

2308g

Boiled Carrots

857g

Boiled and Drained Carrots have 2.7 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled White Gourd-flowered with Salt

16%

83%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered with Saltvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

0.48%0.46g

Fat

1.6%1.54g

0.46 gvs1.54 g

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

Find Vegetables rich in Fat

0.14%0.046g

Saturated Fat

0.8%0.26g

0.046 gvs0.26 g

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

Find Vegetables rich in Saturated Fat

Omega 3

0.54%0.009g

NA gvs0.009 g

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

Find Vegetables rich in Omega 3

1.22%0.21g

Omega 6

4.4%0.75g

0.21 gvs0.75 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

55%71.5g

Carbohydrate

54%70.5g

71.5 gvs70.5 g

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

Find Vegetables rich in Carbohydrate

Sugars

40.8%29.6g

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

NA gvs29.6 g

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

Find Vegetables rich in Sugars

Fructose

4.26%3.1g

≤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 gvs3.1 g

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

Find Vegetables rich in Fructose

Glucose

%3.43g

NA gvs3.43 g

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

Find Vegetables rich in Glucose

Sucrose

%23g

NA gvs23 g

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

Find Vegetables rich in Sucrose

73%27.7g

Fiber

67.7%25.7g

27.7 gvs25.7 g

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

Find Vegetables rich in Fiber

24.7%14g

Protein

11.6%6.5g

14 gvs6.5 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled White Gourd-flowered with Saltvs Boiled Carrots

Vitamin A

811%7303μg

RAE, retinol activity equivalents

NA μgvs7303 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

55.8%0.67mg

Vitamin B1

47%0.57mg

Thiamine

0.67 mgvs0.57 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

39%0.51mg

Vitamin B2

29%0.38mg

Riboflavin

0.51 mgvs0.38 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

56.3%9mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

9 mgvs5.53 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

66.5%3.32mg

Vitamin B5

39.8%2mg

Pantothenic acid

3.32 mgvs2 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

67.5%0.88mg

Vitamin B6

101%1.3mg

Pyridoxine

0.88 mgvs1.3 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

23%92μg

Vitamin B9

30%120μg

Folates and Folic Acid

92 μgvs120 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

218%196mg

Vitamin C

34.3%31mg

Ascorbic acid

196 mgvs31 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

59%8.83mg

Tocopherols and Tocotrienols

NA mgvs8.83 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

98%117μg

Phytomenadione or phylloquinone

NA μgvs117 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled White Gourd-flowered with Saltvs Boiled Carrots

55.4%554mg

Calcium

25.7%257mg

554 mgvs257 mg

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

Find Vegetables rich in Calcium

66.7%0.6mg

Copper

16%0.15mg

0.6 mgvs0.15 mg

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

Find Vegetables rich in Copper

Fluoride

10%407μg

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

NA μgvs407 μg

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

Find Vegetables rich in Fluoride

72%5.77mg

Iron

36.4%2.9mg

5.77 mgvs2.9 mg

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

Find Vegetables rich in Iron

60.4%254mg

Magnesium

20.4%85.7mg

254 mgvs85.7 mg

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

Find Vegetables rich in Magnesium

66.2%1.52mg

Manganese

57.8%1.33mg

1.52 mgvs1.33 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

43%300mg

Phosphorus

36.7%257mg

300 mgvs257 mg

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

Find Vegetables rich in Phosphorus

115%3923mg

Potassium

59.2%2014mg

3923 mgvs2014 mg

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

Find Vegetables rich in Potassium

8.4%4.6μg

Selenium

11%6μg

4.6 μgvs6 μg

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

Find Vegetables rich in Selenium

366%5492mg

Sodium

33%497mg

5492 mgvs497 mg

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

Find Vegetables rich in Sodium

147%16mg

Zinc

15.6%1.7mg

16 mgvs1.7 mg

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

Find Vegetables rich in Zinc

59.5%2200g

Water

21%773g

2200 gvs773 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Boiled White Gourd-flowered with Salt vs Boiled Carrots:

Boiled and Drained White Gourd-flowered with Salt has 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 6.4 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
Both Boiled and Drained White Gourd-flowered with Salt and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled White Gourd-flowered with Salt vs Boiled Carrots:

Boiled and Drained White Gourd-flowered with Salt has 2.2 times more Calcium, 4.1 times more Copper, 2 times more Iron, 3 times more Magnesium, 1.9 times more Potassium, 11 times more Sodium, 9.4 times more Zinc and 2.8 times more Water than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.3 times more Selenium than Boiled and Drained White Gourd-flowered with Salt.
Both Boiled and Drained White Gourd-flowered with Salt and Boiled and Drained Carrots have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained White Gourd-flowered with Salt has 2.1 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 3.6 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
Both Boiled and Drained White Gourd-flowered with Salt and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with SaltBoiled CarrotsVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled White Gourd-flowered with SaltVS Boiled Carrots

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: