Comparing Nutrients in 500 calories Boiled CarrotsVS Boiled White Gourd-flowered

Weight per 500 calories

Boiled Carrots

1429g

Boiled White Gourd-flowered

3333g

Boiled Carrots have 2.3 times more energy per 100g than Boiled White Gourd-flowered . It has 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 - Boiled Carrots or Boiled White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Boiled White Gourd-flowered

14%

85%

500 kcal ▼

Macro Nutrients

Boiled Carrotsvs 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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2.65%2.57g

Fat

0.69%0.67g

2.57 gvs0.67 g

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

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1.34%0.43g

Saturated Fat

0.21%0.067g

0.43 gvs0.067 g

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

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0.89%0.014g

Omega 3

0.014 gvsNA g

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

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7.3%1.24g

Omega 6

1.76%0.3g

1.24 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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90%117g

Carbohydrate

95%123g

117 gvs123 g

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

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68%49.3g

Sugars

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

49.3 gvsNA g

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

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7.1%5.14g

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]

5.14 gvsNA g

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

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%5.7g

Glucose

5.7 gvsNA g

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

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%38.6g

Sucrose

38.6 gvsNA g

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

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113%43g

Fiber

105%40g

43 gvs40 g

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

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19.4%11g

Protein

35.7%20g

11 gvs20 g

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

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Vitamins

Boiled Carrotsvs Boiled White Gourd-flowered

1352%12171μg

Vitamin A

RAE, retinol activity equivalents

12171 μgvsNA μg

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

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78.6%0.94mg

Vitamin B1

80.6%0.97mg

Thiamine

0.94 mgvs0.97 mg

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

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48.4%0.63mg

Vitamin B2

56.4%0.73mg

Riboflavin

0.63 mgvs0.73 mg

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

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57.6%9.2mg

Vitamin B3

81.3%13mg

Niacin, nicotinic acid, niacinamide

9.2 mgvs13 mg

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

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66.3%3.3mg

Vitamin B5

96%4.8mg

Pantothenic acid

3.3 mgvs4.8 mg

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

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168%2.2mg

Vitamin B6

97%1.27mg

Pyridoxine

2.2 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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50%200μg

Vitamin B9

33.3%133μg

Folates and Folic Acid

200 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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57%51.4mg

Vitamin C

315%283mg

Ascorbic acid

51.4 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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98%14.7mg

Vitamin E

Tocopherols and Tocotrienols

14.7 mgvsNA mg

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

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163%196μg

Vitamin K

Phytomenadione or phylloquinone

196 μgvsNA μg

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

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Minerals

Boiled Carrotsvs Boiled White Gourd-flowered

43%429mg

Calcium

80%800mg

429 mgvs800 mg

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

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27%0.24mg

Copper

96%0.87mg

0.24 mgvs0.87 mg

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

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17%679μg

Fluoride

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

679 μgvsNA μg

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

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60.7%4.86mg

Iron

104%8.33mg

4.86 mgvs8.33 mg

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

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34%143mg

Magnesium

87.3%367mg

143 mgvs367 mg

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

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96%2.2mg

Manganese

96%2.2mg

2.2 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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61.2%429mg

Phosphorus

62%433mg

429 mgvs433 mg

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

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99%3357mg

Potassium

167%5667mg

3357 mgvs5667 mg

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

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18%10μg

Selenium

12%6.67μg

10 μgvs6.67 μg

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

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55.2%829mg

Sodium

4.44%66.7mg

829 mgvs66.7 mg

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

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26%2.86mg

Zinc

212%23.3mg

2.86 mgvs23.3 mg

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

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35%1288g

Water

86%3177g

1288 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 Boiled Carrots vs Boiled White Gourd-flowered :

Boiled and Drained Carrots have 1.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 5.5 times more Vitamin C than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
Both Boiled and Drained Carrots 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 Boiled Carrots vs Boiled White Gourd-flowered :

Boiled and Drained Carrots have 1.5 times more Selenium and 12.4 times more Sodium than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.9 times more Calcium, 3.6 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 1.7 times more Potassium, 8.2 times more Zinc and 2.5 times more Water than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Boiled and Drained White Gourd-flowered have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots have 4.1 times more Omega 6 than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.8 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Boiled and Drained White Gourd-flowered have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Boiled and Drained Carrots 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:

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

Compare Foods

Comparing Nutrients in 500 calories Boiled CarrotsVS Boiled White Gourd-flowered

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Carrots or Boiled White Gourd-flowered ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: