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

Weight per 500 calories

Carrots

1220g

Boiled White Gourd-flowered with Salt

3846g

Carrots have 3.2 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Carrots

87%

Boiled White Gourd-flowered with Salt

16%

83%

500 kcal ▼

Macro Nutrients

Carrotsvs Boiled White Gourd-flowered with Salt

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%2.93g

Fat

0.79%0.77g

2.93 gvs0.77 g

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

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1.2%0.39g

Saturated Fat

0.24%0.077g

0.39 gvs0.077 g

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

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1.52%0.024g

Omega 3

0.024 gvsNA g

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

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7.17%1.2g

Omega 6

2.04%0.35g

1.2 gvs0.35 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

92%119g

117 gvs119 g

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

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79.7%58g

Sugars

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

58 gvsNA g

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

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9.25%6.7g

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]

6.7 gvsNA g

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

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%7.2g

Glucose

7.2 gvsNA g

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

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%43.8g

Sucrose

43.8 gvsNA g

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

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90%34g

Fiber

121%46g

34 gvs46 g

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

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20.3%11.3g

Protein

41.2%23g

11.3 gvs23 g

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

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Vitamins

Carrotsvs Boiled White Gourd-flowered with Salt

1131%10183μg

Vitamin A

RAE, retinol activity equivalents

10183 μgvsNA μg

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

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67%0.8mg

Vitamin B1

93%1.1mg

Thiamine

0.8 mgvs1.1 mg

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

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54.4%0.71mg

Vitamin B2

65%0.85mg

Riboflavin

0.71 mgvs0.85 mg

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

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75%12mg

Vitamin B3

94%15mg

Niacin, nicotinic acid, niacinamide

12 mgvs15 mg

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

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66.6%3.33mg

Vitamin B5

111%5.54mg

Pantothenic acid

3.33 mgvs5.54 mg

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

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129%1.7mg

Vitamin B6

112%1.46mg

Pyridoxine

1.7 mgvs1.46 mg

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

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90%27μg

Vitamin B7

Biotin

27 μgvsNA μg

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

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58%232μg

Vitamin B9

38.5%154μg

Folates and Folic Acid

232 μgvs154 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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80%72mg

Vitamin C

363%327mg

Ascorbic acid

72 mgvs327 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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53.7%8.05mg

Vitamin E

Tocopherols and Tocotrienols

8.05 mgvsNA mg

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

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134%161μg

Vitamin K

Phytomenadione or phylloquinone

161 μgvsNA μg

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

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Minerals

Carrotsvs Boiled White Gourd-flowered with Salt

40.2%402mg

Calcium

92%923mg

402 mgvs923 mg

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

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61%0.55mg

Copper

111%1mg

0.55 mgvs1 mg

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

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0.98%39μg

Fluoride

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

39 μgvsNA μg

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

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45.7%3.66mg

Iron

120%9.6mg

3.66 mgvs9.6 mg

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

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35%146mg

Magnesium

101%423mg

146 mgvs423 mg

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

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76%1.74mg

Manganese

110%2.54mg

1.74 mgvs2.54 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%427mg

Phosphorus

71.4%500mg

427 mgvs500 mg

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

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115%3902mg

Potassium

192%6538mg

3902 mgvs6538 mg

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

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2.2%1.2μg

Selenium

14%7.7μg

1.2 μgvs7.7 μg

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

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56%841mg

Sodium

610%9154mg

841 mgvs9154 mg

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

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26.6%2.93mg

Zinc

245%27mg

2.93 mgvs27 mg

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

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29%1077g

Water

99%3666g

1077 gvs3666 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 Carrots vs Boiled White Gourd-flowered with Salt:

Raw Carrots have 1.5 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.5 times more Vitamin C than Raw Carrots.
Both Raw Carrots and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
Both Raw Carrots as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained White Gourd-flowered with Salt contains 2.3 times more Calcium, 1.8 times more Copper, 2.6 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 1.7 times more Potassium, 6.3 times more Selenium, 10.9 times more Sodium, 9.2 times more Zinc and 3.4 times more Water than Raw Carrots.
Both Raw Carrots and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Carrots have 3.5 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.4 times more Fiber and 2 times more Protein than Raw Carrots.
Both Raw Carrots and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Carrots as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CarrotsVS Boiled CarrotsBoiled White Gourd-flowered with SaltVS Boiled CarrotsCarrotsVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: