Comparing Nutrients in 500 calories White Gourd-flowered VS Canned Carrots with Liquids and Salt

Weight per 500 calories

White Gourd-flowered

3571g

Canned Carrots with Liquids and Salt

2174g

Canned Carrots Solids and Liquids with Salt have 1.6 times more energy per unit of mass than Raw White Gourd-flowered , which is very low in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

White Gourd-flowered vs Canned Carrots with Liquids and 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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0.74%0.71g

Fat

3.14%3.04g

0.71 gvs3.04 g

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

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0.22%0.071g

Saturated Fat

1.7%0.54g

0.071 gvs0.54 g

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

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Omega 3

11%0.17g

NA gvs0.17 g

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

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1.9%0.32g

Omega 6

7.16%1.2g

0.32 gvs1.2 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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93%121g

Carbohydrate

89.8%117g

121 gvs117 g

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

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Sugars

73.8%53.5g

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

NA gvs53.5 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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47%18g

Fiber

103%39g

18 gvs39 g

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

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39.5%22g

Protein

22.5%12.6g

22 gvs12.6 g

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

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Vitamins

White Gourd-flowered vs Canned Carrots with Liquids and Salt

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

NA μgvs13326 μg

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

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86.3%1.04mg

Vitamin B1

34.4%0.41mg

Thiamine

1.04 mgvs0.41 mg

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

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60.4%0.79mg

Vitamin B2

45%0.59mg

Riboflavin

0.79 mgvs0.59 mg

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

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71.4%11.4mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

11.4 mgvs9.15 mg

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

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109%5.43mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

5.43 mgvs3.02 mg

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

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110%1.43mg

Vitamin B6

187%2.43mg

Pyridoxine

1.43 mgvs2.43 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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53.6%214μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

214 μgvs174 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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401%361mg

Vitamin C

48.3%43.5mg

Ascorbic acid

361 mgvs43.5 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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Vitamin E

106%16mg

Tocopherols and Tocotrienols

NA mgvs16 mg

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

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Vitamin K

178%213μg

Phytomenadione or phylloquinone

NA μgvs213 μg

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

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Minerals

White Gourd-flowered vs Canned Carrots with Liquids and Salt

93%929mg

Calcium

67.4%674mg

929 mgvs674 mg

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

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103%0.93mg

Copper

249%2.24mg

0.93 mgvs2.24 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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89.3%7.14mg

Iron

141%11.3mg

7.14 mgvs11.3 mg

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

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94%393mg

Magnesium

46.6%196mg

393 mgvs196 mg

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

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102%2.36mg

Manganese

425%9.8mg

2.36 mgvs9.8 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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66.3%464mg

Phosphorus

62%435mg

464 mgvs435 mg

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

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158%5357mg

Potassium

111%3761mg

5357 mgvs3761 mg

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

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13%7.14μg

Selenium

16%8.7μg

7.14 μgvs8.7 μg

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

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4.76%71.4mg

Sodium

348%5217mg

71.4 mgvs5217 mg

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

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227%25mg

Zinc

57.3%6.3mg

25 mgvs6.3 mg

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

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92%3412g

Water

54.6%2022g

3412 gvs2022 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 White Gourd-flowered vs Canned Carrots with Liquids and Salt:

Raw White Gourd-flowered has 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.2 times more Vitamin B9 and 8.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Vitamin B6 than Raw White Gourd-flowered .
Both Raw White Gourd-flowered as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Raw White Gourd-flowered has 1.4 times more Calcium, 2 times more Magnesium, 1.4 times more Potassium, 4 times more Zinc and 1.7 times more Water than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2.4 times more Copper, 1.6 times more Iron, 4.2 times more Manganese and 73 times more Sodium than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw White Gourd-flowered has 1.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 3.8 times more Omega 6 and 2.2 times more Fiber than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw White Gourd-flowered as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White Gourd-flowered VS Boiled White Gourd-flowered Canned Carrots with Liquids and SaltVS Boiled White Gourd-flowered White Gourd-flowered VS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories White Gourd-flowered VS Canned Carrots with Liquids and Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: