Comparing Nutrients in 500 calories CarrotsVS Boiled Waxgourd

Weight per 500 calories

Carrots

1220g

Boiled Waxgourd

3571g

Carrots have 2.9 times more energy per 100g than Boiled Waxgourd. It has low energy density when compared to other foods. Boiled and Drained Waxgourd having very low energy density.

Which food has more nutrients per 500 calories - Carrots or Boiled Waxgourd?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Boiled Waxgourd

10%

12%

78%

500 kcal ▼

Macro Nutrients

Carrotsvs Boiled Waxgourd

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

7.36%7.14g

2.93 gvs7.14 g

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

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1.2%0.39g

Saturated Fat

1.8%0.57g

0.39 gvs0.57 g

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

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1.52%0.024g

Omega 3

0%0g

0.024 gvs0 g

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

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7.17%1.2g

Omega 6

18.5%3.14g

1.2 gvs3.14 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

83.5%109g

117 gvs109 g

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

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79.7%58g

Sugars

58%42g

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

58 gvs42 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

94%35.7g

34 gvs35.7 g

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

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20.3%11.3g

Protein

25.5%14.3g

11.3 gvs14.3 g

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

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Vitamins

Carrotsvs Boiled Waxgourd

1131%10183μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

10183 μgvs0 μg

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

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67%0.8mg

Vitamin B1

101%1.2mg

Thiamine

0.8 mgvs1.2 mg

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

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54.4%0.71mg

Vitamin B2

2.75%0.036mg

Riboflavin

0.71 mgvs0.036 mg

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

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75%12mg

Vitamin B3

85.7%13.7mg

Niacin, nicotinic acid, niacinamide

12 mgvs13.7 mg

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

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66.6%3.33mg

Vitamin B5

86.4%4.32mg

Pantothenic acid

3.33 mgvs4.32 mg

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

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129%1.7mg

Vitamin B6

88%1.14mg

Pyridoxine

1.7 mgvs1.14 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

35.7%143μg

Folates and Folic Acid

232 μgvs143 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

417%375mg

Ascorbic acid

72 mgvs375 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

19%2.86mg

Tocopherols and Tocotrienols

8.05 mgvs2.86 mg

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

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134%161μg

Vitamin K

83.3%100μg

Phytomenadione or phylloquinone

161 μgvs100 μg

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

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Minerals

Carrotsvs Boiled Waxgourd

40.2%402mg

Calcium

64.3%643mg

402 mgvs643 mg

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

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61%0.55mg

Copper

87.3%0.79mg

0.55 mgvs0.79 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

170%13.6mg

3.66 mgvs13.6 mg

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

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35%146mg

Magnesium

85%357mg

146 mgvs357 mg

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

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76%1.74mg

Manganese

87%2mg

1.74 mgvs2 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

86.7%607mg

427 mgvs607 mg

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

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115%3902mg

Potassium

5.25%179mg

3902 mgvs179 mg

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

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2.2%1.2μg

Selenium

13%7.14μg

1.2 μgvs7.14 μg

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

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56%841mg

Sodium

255%3821mg

841 mgvs3821 mg

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

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26.6%2.93mg

Zinc

192%21mg

2.93 mgvs21 mg

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

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29%1077g

Water

93%3431g

1077 gvs3431 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 Waxgourd:

Raw Carrots have more Vitamin A, 19.8 times more Vitamin B2, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 2.8 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Waxgourd.
While Boiled and Drained Waxgourd contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B5 and 5.2 times more Vitamin C than Raw Carrots.
Both Raw Carrots and Boiled and Drained Waxgourd have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Carrots as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Boiled Waxgourd:

Raw Carrots have 21.9 times more Potassium than Boiled and Drained Waxgourd.
While Boiled and Drained Waxgourd contains 1.6 times more Calcium, 1.4 times more Copper, 3.7 times more Iron, 2.4 times more Magnesium, 1.4 times more Phosphorus, 5.9 times more Selenium, 4.5 times more Sodium, 7.2 times more Zinc and 3.2 times more Water than Raw Carrots.
Both Raw Carrots and Boiled and Drained Waxgourd have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Carrots have 1.4 times more Sugars than Boiled and Drained Waxgourd.
While Boiled and Drained Waxgourd contains 2.4 times more Fat, 2.6 times more Omega 6 and 1.3 times more Protein than Raw Carrots.
Both Raw Carrots and Boiled and Drained Waxgourd have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Raw Carrots as well as Boiled and Drained Waxgourd have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CarrotsVS Boiled CarrotsBoiled WaxgourdVS Boiled CarrotsCarrotsVS Young Winged BeansBoiled WaxgourdVS Young Winged Beans

Compare Foods

Comparing Nutrients in 500 calories CarrotsVS Boiled Waxgourd

Weight per 500 calories

Which food has more nutrients per 500 calories - Carrots or Boiled Waxgourd?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: