Comparing Nutrients in 300 calories Boiled Waxgourd with SaltVS Carrots

Weight per 300 calories

Boiled Waxgourd with Salt

2727g

Carrots

732g

Raw Carrots have 3.7 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is low in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Waxgourd with Salt or Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt

12%

14%

74%

Carrots

87%

300 kcal ▼

Macro Nutrients

Boiled Waxgourd with Saltvs 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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5.62%5.45g

Fat

1.8%1.76g

5.45 gvs1.76 g

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

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1.36%0.44g

Saturated Fat

0.73%0.23g

0.44 gvs0.23 g

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

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Omega 3

0.91%0.015g

NA gvs0.015 g

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

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14%2.4g

Omega 6

4.3%0.73g

2.4 gvs0.73 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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51.4%67g

Carbohydrate

54%70g

67 gvs70 g

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

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44.4%32g

Sugars

48%34.7g

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

32 gvs34.7 g

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

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Fructose

5.55%4.02g

≤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 gvs4.02 g

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

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Glucose

%4.3g

NA gvs4.3 g

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

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Sucrose

%26.3g

NA gvs26.3 g

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

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71.8%27.3g

Fiber

54%20.5g

27.3 gvs20.5 g

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

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19.5%11g

Protein

12%6.8g

11 gvs6.8 g

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

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Vitamins

Boiled Waxgourd with Saltvs Carrots

0%0μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

0 μgvs6110 μg

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

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77.3%0.93mg

Vitamin B1

40.2%0.48mg

Thiamine

0.93 mgvs0.48 mg

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

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2.1%0.027mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.027 mgvs0.42 mg

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

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65.5%10.5mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

10.5 mgvs7.2 mg

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

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66%3.3mg

Vitamin B5

40%2mg

Pantothenic acid

3.3 mgvs2 mg

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

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67%0.87mg

Vitamin B6

77.7%1mg

Pyridoxine

0.87 mgvs1 mg

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

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Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

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

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27.3%109μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

109 μgvs139 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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318%286mg

Vitamin C

48%43mg

Ascorbic acid

286 mgvs43 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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14.5%2.2mg

Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

2.2 mgvs4.83 mg

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

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63.6%76.4μg

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

76.4 μgvs97 μg

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

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Minerals

Boiled Waxgourd with Saltvs Carrots

49%491mg

Calcium

24%241mg

491 mgvs241 mg

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

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66.7%0.6mg

Copper

36.6%0.33mg

0.6 mgvs0.33 mg

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

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Fluoride

0.59%23.4μg

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

NA μgvs23.4 μg

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

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130%10.4mg

Iron

27.4%2.2mg

10.4 mgvs2.2 mg

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

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65%273mg

Magnesium

21%88mg

273 mgvs88 mg

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

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66.4%1.53mg

Manganese

45.5%1.05mg

1.53 mgvs1.05 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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66.2%464mg

Phosphorus

36.6%256mg

464 mgvs256 mg

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

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4%136mg

Potassium

69%2341mg

136 mgvs2341 mg

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

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9.9%5.45μg

Selenium

1.33%0.73μg

5.45 μgvs0.73 μg

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

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624%9355mg

Sodium

33.7%505mg

9355 mgvs505 mg

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

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146%16mg

Zinc

16%1.76mg

16 mgvs1.76 mg

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

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71%2620g

Water

17.5%646g

2620 gvs646 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 Boiled Waxgourd with Salt vs Carrots:

Boiled and Drained Waxgourd with Salt has 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 6.6 times more Vitamin C than Raw Carrots.
While Raw Carrots contain more Vitamin A, 15.6 times more Vitamin B2, 1.3 times more Vitamin B9, 2.2 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Raw Carrots have similar amounts of Vitamin B6 per 300 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Waxgourd with Salt vs Carrots:

Boiled and Drained Waxgourd with Salt has 2 times more Calcium, 1.8 times more Copper, 4.7 times more Iron, 3.1 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 7.5 times more Selenium, 18.5 times more Sodium, 9.2 times more Zinc and 4.1 times more Water than Raw Carrots.
While Raw Carrots contain 17.2 times more Potassium than Boiled and Drained Waxgourd with Salt.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Waxgourd with Salt has 3.1 times more Fat, 3.3 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Raw Carrots.
Both Boiled and Drained Waxgourd with Salt and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Waxgourd with SaltVS Boiled Young Winged Bean with SaltCarrotsVS Boiled Young Winged Bean with SaltBoiled Waxgourd with SaltVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Boiled Waxgourd with SaltVS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Waxgourd with Salt or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: