Comparing Nutrients in 300 calories White Gourd-flowered VS Boiled Carrots

Weight per 300 calories

White Gourd-flowered

2143g

Boiled Carrots

857g

Boiled and Drained Carrots have 2.5 times more energy per unit of mass than Raw White Gourd-flowered , which is 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 Boiled Carrots?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

White Gourd-flowered vs Boiled Carrots

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

1.6%1.54g

0.43 gvs1.54 g

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

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0.13%0.043g

Saturated Fat

0.8%0.26g

0.043 gvs0.26 g

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

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Omega 3

0.54%0.009g

NA gvs0.009 g

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

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1.13%0.19g

Omega 6

4.4%0.75g

0.19 gvs0.75 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

54%70.5g

72.6 gvs70.5 g

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

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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 .

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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 .

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Glucose

%3.43g

NA gvs3.43 g

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

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Sucrose

%23g

NA gvs23 g

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

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28%10.7g

Fiber

67.7%25.7g

10.7 gvs25.7 g

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

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23.7%13.3g

Protein

11.6%6.5g

13.3 gvs6.5 g

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

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Vitamins

White Gourd-flowered vs 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 .

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51.8%0.62mg

Vitamin B1

47%0.57mg

Thiamine

0.62 mgvs0.57 mg

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

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36.3%0.47mg

Vitamin B2

29%0.38mg

Riboflavin

0.47 mgvs0.38 mg

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

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43%6.86mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

6.86 mgvs5.53 mg

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

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65%3.26mg

Vitamin B5

39.8%2mg

Pantothenic acid

3.26 mgvs2 mg

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

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66%0.86mg

Vitamin B6

101%1.3mg

Pyridoxine

0.86 mgvs1.3 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

30%120μg

Folates and Folic Acid

129 μgvs120 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

34.3%31mg

Ascorbic acid

216 mgvs31 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%8.83mg

Tocopherols and Tocotrienols

NA mgvs8.83 mg

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

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Vitamin K

98%117μg

Phytomenadione or phylloquinone

NA μgvs117 μg

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

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Minerals

White Gourd-flowered vs Boiled Carrots

55.7%557mg

Calcium

25.7%257mg

557 mgvs257 mg

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

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62%0.56mg

Copper

16%0.15mg

0.56 mgvs0.15 mg

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

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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 .

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53.6%4.3mg

Iron

36.4%2.9mg

4.3 mgvs2.9 mg

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

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56%236mg

Magnesium

20.4%85.7mg

236 mgvs85.7 mg

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

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61.5%1.4mg

Manganese

57.8%1.33mg

1.4 mgvs1.33 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

36.7%257mg

279 mgvs257 mg

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

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95%3214mg

Potassium

59.2%2014mg

3214 mgvs2014 mg

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

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7.8%4.3μg

Selenium

11%6μg

4.3 μgvs6 μg

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

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2.86%43mg

Sodium

33%497mg

43 mgvs497 mg

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

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136%15mg

Zinc

15.6%1.7mg

15 mgvs1.7 mg

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

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55.3%2047g

Water

21%773g

2047 gvs773 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 Boiled Carrots:

Raw White Gourd-flowered has 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 7 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.5 times more Vitamin B6 than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
Both Raw White Gourd-flowered 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 White Gourd-flowered vs Boiled Carrots:

Raw White Gourd-flowered has 2.2 times more Calcium, 3.8 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 1.6 times more Potassium, 8.8 times more Zinc and 2.6 times more Water than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.4 times more Selenium and 11.6 times more Sodium than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Carrots have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw White Gourd-flowered has 2 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 3.9 times more Omega 6 and 2.4 times more Fiber than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw White Gourd-flowered 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:

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

Compare Foods

Comparing Nutrients in 300 calories White Gourd-flowered VS Boiled Carrots

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: