Comparing Nutrients in 300 calories White Gourd-flowered VS Canned Carrots with Salt

Weight per 300 calories

White Gourd-flowered

2143g

Canned Carrots with Salt

1200g

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 300 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%

300 kcal ▼

Macro Nutrients

White Gourd-flowered vs Canned Carrots with Salt

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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0.44%0.43g

Fat

2.35%2.28g

0.43 gvs2.28 g

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

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0.13%0.043g

Saturated Fat

1.35%0.43g

0.043 gvs0.43 g

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

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Omega 3

8.25%0.13g

NA gvs0.13 g

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

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1.13%0.19g

Omega 6

5.58%0.95g

0.19 gvs0.95 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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56%72.6g

Carbohydrate

51%66.5g

72.6 gvs66.5 g

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

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Sugars

41%29.8g

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

NA gvs29.8 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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28%10.7g

Fiber

47.4%18g

10.7 gvs18 g

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

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23.7%13.3g

Protein

13.7%7.68g

13.3 gvs7.68 g

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

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Vitamins

White Gourd-flowered vs Canned Carrots with Salt

Vitamin A

744%6696μg

RAE, retinol activity equivalents

NA μgvs6696 μg

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

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51.8%0.62mg

Vitamin B1

18%0.22mg

Thiamine

0.62 mgvs0.22 mg

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

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36.3%0.47mg

Vitamin B2

27.7%0.36mg

Riboflavin

0.47 mgvs0.36 mg

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

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43%6.86mg

Vitamin B3

41.4%6.62mg

Niacin, nicotinic acid, niacinamide

6.86 mgvs6.62 mg

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

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65%3.26mg

Vitamin B5

32.4%1.62mg

Pantothenic acid

3.26 mgvs1.62 mg

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

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66%0.86mg

Vitamin B6

103%1.34mg

Pyridoxine

0.86 mgvs1.34 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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32%129μg

Vitamin B9

27%108μg

Folates and Folic Acid

129 μgvs108 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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240%216mg

Vitamin C

36%32.4mg

Ascorbic acid

216 mgvs32.4 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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Vitamin E

59.2%8.9mg

Tocopherols and Tocotrienols

NA mgvs8.9 mg

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

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Vitamin K

98%118μg

Phytomenadione or phylloquinone

NA μgvs118 μg

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

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Minerals

White Gourd-flowered vs Canned Carrots with Salt

55.7%557mg

Calcium

30%300mg

557 mgvs300 mg

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

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62%0.56mg

Copper

139%1.25mg

0.56 mgvs1.25 mg

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

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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 .

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53.6%4.3mg

Iron

96%7.68mg

4.3 mgvs7.68 mg

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

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56%236mg

Magnesium

23%96mg

236 mgvs96 mg

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

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61.5%1.4mg

Manganese

235%5.4mg

1.4 mgvs5.4 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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39.8%279mg

Phosphorus

41%288mg

279 mgvs288 mg

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

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95%3214mg

Potassium

63%2148mg

3214 mgvs2148 mg

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

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7.8%4.3μg

Selenium

8.73%4.8μg

4.3 μgvs4.8 μg

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

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2.86%43mg

Sodium

194%2904mg

43 mgvs2904 mg

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

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136%15mg

Zinc

28.4%3.12mg

15 mgvs3.12 mg

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

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55.3%2047g

Water

30%1115g

2047 gvs1115 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 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 300 kcal.
Both Raw White Gourd-flowered as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
Both Raw White Gourd-flowered as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 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 300 calories White Gourd-flowered VS Canned Carrots with Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: