Comparing Nutrients in 500 calories White Gourd-flowered VS Boiled Carrots

Weight per 500 calories

White Gourd-flowered

3571g

Boiled Carrots

1429g

Boiled and Drained Carrots have 2.5 times more energy per unit of mass than Raw White Gourd-flowered , which is 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 Boiled Carrots?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

White Gourd-flowered vs Boiled Carrots

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

2.65%2.57g

0.71 gvs2.57 g

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

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0.22%0.071g

Saturated Fat

1.34%0.43g

0.071 gvs0.43 g

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

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Omega 3

0.89%0.014g

NA gvs0.014 g

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

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1.9%0.32g

Omega 6

7.3%1.24g

0.32 gvs1.24 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

90%117g

121 gvs117 g

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

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Sugars

68%49.3g

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

NA gvs49.3 g

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

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Fructose

7.1%5.14g

≤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 gvs5.14 g

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

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Glucose

%5.7g

NA gvs5.7 g

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

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Sucrose

%38.6g

NA gvs38.6 g

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

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47%18g

Fiber

113%43g

18 gvs43 g

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

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39.5%22g

Protein

19.4%11g

22 gvs11 g

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

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Vitamins

White Gourd-flowered vs Boiled Carrots

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

NA μgvs12171 μg

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

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86.3%1.04mg

Vitamin B1

78.6%0.94mg

Thiamine

1.04 mgvs0.94 mg

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

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60.4%0.79mg

Vitamin B2

48.4%0.63mg

Riboflavin

0.79 mgvs0.63 mg

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

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71.4%11.4mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

11.4 mgvs9.2 mg

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

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109%5.43mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

5.43 mgvs3.3 mg

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

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110%1.43mg

Vitamin B6

168%2.2mg

Pyridoxine

1.43 mgvs2.2 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

50%200μg

Folates and Folic Acid

214 μgvs200 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

57%51.4mg

Ascorbic acid

361 mgvs51.4 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

98%14.7mg

Tocopherols and Tocotrienols

NA mgvs14.7 mg

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

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Vitamin K

163%196μg

Phytomenadione or phylloquinone

NA μgvs196 μg

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

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Minerals

White Gourd-flowered vs Boiled Carrots

93%929mg

Calcium

43%429mg

929 mgvs429 mg

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

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103%0.93mg

Copper

27%0.24mg

0.93 mgvs0.24 mg

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

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Fluoride

17%679μg

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

NA μgvs679 μg

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

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89.3%7.14mg

Iron

60.7%4.86mg

7.14 mgvs4.86 mg

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

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94%393mg

Magnesium

34%143mg

393 mgvs143 mg

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

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102%2.36mg

Manganese

96%2.2mg

2.36 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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66.3%464mg

Phosphorus

61.2%429mg

464 mgvs429 mg

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

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158%5357mg

Potassium

99%3357mg

5357 mgvs3357 mg

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

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13%7.14μg

Selenium

18%10μg

7.14 μgvs10 μg

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

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4.76%71.4mg

Sodium

55.2%829mg

71.4 mgvs829 mg

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

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227%25mg

Zinc

26%2.86mg

25 mgvs2.86 mg

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

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92%3412g

Water

35%1288g

3412 gvs1288 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 Boiled Carrots:

Raw White Gourd-flowered has 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 7 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.5 times more Vitamin B6 than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
Both Raw White Gourd-flowered as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Raw White Gourd-flowered has 2.2 times more Calcium, 3.8 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 1.6 times more Potassium, 8.8 times more Zinc and 2.6 times more Water than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.4 times more Selenium and 11.6 times more Sodium than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Carrots have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw White Gourd-flowered has 2 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 3.9 times more Omega 6 and 2.4 times more Fiber than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw White Gourd-flowered as well as Boiled and Drained Carrots 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 Boiled CarrotsVS Boiled White Gourd-flowered White Gourd-flowered VS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories White Gourd-flowered VS Boiled Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: