Comparing Nutrients in 500 calories Canned Carrots with Liquids and SaltVS Boiled White Gourd-flowered

Weight per 500 calories

Canned Carrots with Liquids and Salt

2174g

Boiled White Gourd-flowered

3333g

Canned Carrots with Liquids and Salt have 1.5 times more energy per 100g than Boiled White Gourd-flowered . It has very 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 500 calories - Canned Carrots with Liquids and Salt or Boiled White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Canned Carrots with Liquids and Salt

86%

Boiled White Gourd-flowered

14%

85%

500 kcal ▼

Macro Nutrients

Canned Carrots with Liquids and Saltvs Boiled White Gourd-flowered

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.14%3.04g

Fat

0.69%0.67g

3.04 gvs0.67 g

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

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1.7%0.54g

Saturated Fat

0.21%0.067g

0.54 gvs0.067 g

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

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11%0.17g

Omega 3

0.17 gvsNA g

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

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7.16%1.2g

Omega 6

1.76%0.3g

1.2 gvs0.3 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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89.8%117g

Carbohydrate

95%123g

117 gvs123 g

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

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73.8%53.5g

Sugars

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

53.5 gvsNA 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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103%39g

Fiber

105%40g

39 gvs40 g

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

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22.5%12.6g

Protein

35.7%20g

12.6 gvs20 g

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

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Vitamins

Canned Carrots with Liquids and Saltvs Boiled White Gourd-flowered

1481%13326μg

Vitamin A

RAE, retinol activity equivalents

13326 μgvsNA μg

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

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34.4%0.41mg

Vitamin B1

80.6%0.97mg

Thiamine

0.41 mgvs0.97 mg

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

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45%0.59mg

Vitamin B2

56.4%0.73mg

Riboflavin

0.59 mgvs0.73 mg

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

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57.2%9.15mg

Vitamin B3

81.3%13mg

Niacin, nicotinic acid, niacinamide

9.15 mgvs13 mg

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

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60.4%3.02mg

Vitamin B5

96%4.8mg

Pantothenic acid

3.02 mgvs4.8 mg

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

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187%2.43mg

Vitamin B6

97%1.27mg

Pyridoxine

2.43 mgvs1.27 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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43.5%174μg

Vitamin B9

33.3%133μg

Folates and Folic Acid

174 μgvs133 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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48.3%43.5mg

Vitamin C

315%283mg

Ascorbic acid

43.5 mgvs283 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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106%16mg

Vitamin E

Tocopherols and Tocotrienols

16 mgvsNA mg

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

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178%213μg

Vitamin K

Phytomenadione or phylloquinone

213 μgvsNA μg

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

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Minerals

Canned Carrots with Liquids and Saltvs Boiled White Gourd-flowered

67.4%674mg

Calcium

80%800mg

674 mgvs800 mg

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

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249%2.24mg

Copper

96%0.87mg

2.24 mgvs0.87 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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141%11.3mg

Iron

104%8.33mg

11.3 mgvs8.33 mg

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

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46.6%196mg

Magnesium

87.3%367mg

196 mgvs367 mg

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

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425%9.8mg

Manganese

96%2.2mg

9.8 mgvs2.2 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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62%435mg

Phosphorus

62%433mg

435 mgvs433 mg

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

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111%3761mg

Potassium

167%5667mg

3761 mgvs5667 mg

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

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16%8.7μg

Selenium

12%6.67μg

8.7 μgvs6.67 μg

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

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348%5217mg

Sodium

4.44%66.7mg

5217 mgvs66.7 mg

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

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57.3%6.3mg

Zinc

212%23.3mg

6.3 mgvs23.3 mg

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

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54.6%2022g

Water

86%3177g

2022 gvs3177 g

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

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Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Boiled White Gourd-flowered :

Canned Carrots Solids and Liquids with Salt have 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 6.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B2 per 500 kcal.
Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Boiled White Gourd-flowered :

Canned Carrots Solids and Liquids with Salt have 2.6 times more Copper, 1.4 times more Iron, 4.4 times more Manganese, 1.3 times more Selenium and 78.3 times more Sodium than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.9 times more Magnesium, 1.5 times more Potassium, 3.7 times more Zinc and 1.6 times more Water than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained White Gourd-flowered have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Carrots Solids and Liquids with Salt have 4.1 times more Omega 6 than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained White Gourd-flowered have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Carrots with Liquids and SaltVS Canned Carrots with SaltBoiled White Gourd-flowered VS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Dishcloth GourdBoiled White Gourd-flowered VS Dishcloth Gourd

Compare Foods

Comparing Nutrients in 500 calories Canned Carrots with Liquids and SaltVS Boiled White Gourd-flowered

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Boiled White Gourd-flowered ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: