Comparing Nutrients in 500 calories Pumpkin FlowersVS Canned Carrots with Salt

Weight per 500 calories

Pumpkin Flowers

3333g

Canned Carrots with Salt

2000g

Drained Canned Carrots with Salt have 1.7 times more energy per unit of mass than Raw Pumpkin Flowers, which is very low in comparison to other foods. Pumpkin Flowers having very low energy density.

Which food has more nutrients per 500 calories - Pumpkin Flowers or Canned Carrots with Salt?

Macros Ratio

Protein Fat Carbs

Pumpkin Flowers

23%

73%

Canned Carrots with Salt

10%

84%

500 kcal ▼

Macro Nutrients

Pumpkin Flowersvs Canned Carrots 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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2.4%2.33g

Fat

3.9%3.8g

2.33 gvs3.8 g

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

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3.75%1.2g

Saturated Fat

2.25%0.72g

1.2 gvs0.72 g

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

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4.17%0.067g

Omega 3

13.8%0.22g

0.067 gvs0.22 g

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

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0.39%0.067g

Omega 6

9.3%1.58g

0.067 gvs1.58 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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84%109g

Carbohydrate

85.2%111g

109 gvs111 g

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

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Sugars

68.4%49.6g

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

NA gvs49.6 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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Fiber

79%30g

NA gvs30 g

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

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61.3%34.3g

Protein

23%13g

34.3 gvs13 g

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

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Vitamins

Pumpkin Flowersvs Canned Carrots with Salt

359%3233μg

Vitamin A

1240%11160μg

RAE, retinol activity equivalents

3233 μgvs11160 μg

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

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117%1.4mg

Vitamin B1

30%0.36mg

Thiamine

1.4 mgvs0.36 mg

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

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192%2.5mg

Vitamin B2

46%0.6mg

Riboflavin

2.5 mgvs0.6 mg

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

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144%23mg

Vitamin B3

69%11mg

Niacin, nicotinic acid, niacinamide

23 mgvs11 mg

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

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Vitamin B5

54%2.7mg

Pantothenic acid

NA mgvs2.7 mg

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

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Vitamin B6

172%2.24mg

Pyridoxine

NA mgvs2.24 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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492%1967μg

Vitamin B9

45%180μg

Folates and Folic Acid

1967 μgvs180 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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1037%933mg

Vitamin C

60%54mg

Ascorbic acid

933 mgvs54 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

99%15mg

Tocopherols and Tocotrienols

NA mgvs15 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

Pumpkin Flowersvs Canned Carrots with Salt

130%1300mg

Calcium

50%500mg

1300 mgvs500 mg

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

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Copper

231%2.08mg

NA mgvs2.08 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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292%23.3mg

Iron

160%13mg

23.3 mgvs13 mg

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

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190%800mg

Magnesium

38%160mg

800 mgvs160 mg

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

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Manganese

391%9mg

NA mgvs9 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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233%1633mg

Phosphorus

68.6%480mg

1633 mgvs480 mg

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

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170%5767mg

Potassium

105%3580mg

5767 mgvs3580 mg

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

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42.4%23.3μg

Selenium

14.5%8μg

23.3 μgvs8 μg

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

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11%167mg

Sodium

323%4840mg

167 mgvs4840 mg

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

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Zinc

47.3%5.2mg

NA mgvs5.2 mg

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

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85.7%3172g

Water

50.2%1859g

3172 gvs1859 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 Pumpkin Flowers vs Canned Carrots with Salt:

Raw Pumpkin Flowers have 3.9 times more Vitamin B1, 4.2 times more Vitamin B2, 2.1 times more Vitamin B3, 10.9 times more Vitamin B9 and 17.3 times more Vitamin C than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 3.5 times more Vitamin A than Raw Pumpkin Flowers.
Both Raw Pumpkin Flowers as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pumpkin Flowers vs Canned Carrots with Salt:

Raw Pumpkin Flowers have 2.6 times more Calcium, 1.8 times more Iron, 5 times more Magnesium, 3.4 times more Phosphorus, 1.6 times more Potassium, 2.9 times more Selenium and 1.7 times more Water than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 29 times more Sodium than Raw Pumpkin Flowers.

Comparison of macro-nutrients per 500 calories:

Raw Pumpkin Flowers have 2.7 times more Protein than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 3.3 times more Omega 3 and 23.7 times more Omega 6 than Raw Pumpkin Flowers.
Both Raw Pumpkin Flowers and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Pumpkin Flowers as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Pumpkin FlowersVS Boiled Pumpkin FlowersCanned Carrots with SaltVS Boiled Pumpkin FlowersPumpkin FlowersVS Frozen CarrotsCanned Carrots with SaltVS Frozen Carrots

Compare Foods

Comparing Nutrients in 500 calories Pumpkin FlowersVS Canned Carrots with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Pumpkin Flowers or Canned Carrots with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: