Comparing Nutrients in 500 calories CarrotsVS Boiled White Gourd-flowered

Weight per 500 calories

Carrots

1220g

Boiled White Gourd-flowered

3333g

Carrots have 2.7 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 - Carrots or Boiled White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Boiled White Gourd-flowered

14%

85%

500 kcal ▼

Macro Nutrients

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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3%2.93g

Fat

0.69%0.67g

2.93 gvs0.67 g

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

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1.2%0.39g

Saturated Fat

0.21%0.067g

0.39 gvs0.067 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

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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90%117g

Carbohydrate

95%123g

117 gvs123 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

105%40g

34 gvs40 g

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

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20.3%11.3g

Protein

35.7%20g

11.3 gvs20 g

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

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Vitamins

Carrotsvs Boiled White Gourd-flowered

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

80.6%0.97mg

Thiamine

0.8 mgvs0.97 mg

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

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54.4%0.71mg

Vitamin B2

56.4%0.73mg

Riboflavin

0.71 mgvs0.73 mg

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

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75%12mg

Vitamin B3

81.3%13mg

Niacin, nicotinic acid, niacinamide

12 mgvs13 mg

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

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66.6%3.33mg

Vitamin B5

96%4.8mg

Pantothenic acid

3.33 mgvs4.8 mg

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

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129%1.7mg

Vitamin B6

97%1.27mg

Pyridoxine

1.7 mgvs1.27 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

33.3%133μg

Folates and Folic Acid

232 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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80%72mg

Vitamin C

315%283mg

Ascorbic acid

72 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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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

40.2%402mg

Calcium

80%800mg

402 mgvs800 mg

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

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61%0.55mg

Copper

96%0.87mg

0.55 mgvs0.87 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

104%8.33mg

3.66 mgvs8.33 mg

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

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35%146mg

Magnesium

87.3%367mg

146 mgvs367 mg

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

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76%1.74mg

Manganese

96%2.2mg

1.74 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%427mg

Phosphorus

62%433mg

427 mgvs433 mg

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

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115%3902mg

Potassium

167%5667mg

3902 mgvs5667 mg

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

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2.2%1.2μg

Selenium

12%6.67μg

1.2 μgvs6.67 μg

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

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56%841mg

Sodium

4.44%66.7mg

841 mgvs66.7 mg

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

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26.6%2.93mg

Zinc

212%23.3mg

2.93 mgvs23.3 mg

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

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29%1077g

Water

86%3177g

1077 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 Carrots vs Boiled White Gourd-flowered :

Raw Carrots have 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.4 times more Vitamin B5 and 3.9 times more Vitamin C than Raw Carrots.
Both Raw Carrots and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
Both Raw 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 Carrots vs Boiled White Gourd-flowered :

Raw Carrots have 12.6 times more Sodium than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 2 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese, 1.5 times more Potassium, 5.5 times more Selenium, 8 times more Zinc and 3 times more Water than Raw Carrots.
Both Raw Carrots and Boiled and Drained White Gourd-flowered have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw 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 Raw Carrots.
Both Raw Carrots and Boiled and Drained White Gourd-flowered have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Raw 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:

CarrotsVS Boiled CarrotsBoiled White Gourd-flowered VS Boiled CarrotsCarrotsVS Dishcloth GourdBoiled White Gourd-flowered VS Dishcloth Gourd

Compare Foods

Comparing Nutrients in 500 calories CarrotsVS Boiled White Gourd-flowered

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: