Comparing Nutrients in 500 calories Boiled Waxgourd with SaltVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Boiled Waxgourd with Salt

4546g

Canned Carrots with Liquids and Salt

2174g

Canned Carrots Solids and Liquids with Salt have 2.1 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is very low in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt

12%

14%

74%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Boiled Waxgourd with Saltvs 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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9.37%9.1g

Fat

3.14%3.04g

9.1 gvs3.04 g

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

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2.27%0.73g

Saturated Fat

1.7%0.54g

0.73 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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23.5%4g

Omega 6

7.16%1.2g

4 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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85.7%111g

Carbohydrate

89.8%117g

111 gvs117 g

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

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74%53.6g

Sugars

73.8%53.5g

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

53.6 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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120%45.5g

Fiber

103%39g

45.5 gvs39 g

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

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32.5%18g

Protein

22.5%12.6g

18 gvs12.6 g

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

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Vitamins

Boiled Waxgourd with Saltvs Canned Carrots with Liquids and Salt

0%0μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

0 μgvs13326 μg

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

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129%1.55mg

Vitamin B1

34.4%0.41mg

Thiamine

1.55 mgvs0.41 mg

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

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3.5%0.045mg

Vitamin B2

45%0.59mg

Riboflavin

0.045 mgvs0.59 mg

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

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109%17.5mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

17.5 mgvs9.15 mg

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

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110%5.5mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

5.5 mgvs3.02 mg

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

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112%1.45mg

Vitamin B6

187%2.43mg

Pyridoxine

1.45 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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45.5%182μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

182 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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530%477mg

Vitamin C

48.3%43.5mg

Ascorbic acid

477 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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24.2%3.64mg

Vitamin E

106%16mg

Tocopherols and Tocotrienols

3.64 mgvs16 mg

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

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106%127μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

127 μgvs213 μg

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

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Minerals

Boiled Waxgourd with Saltvs Canned Carrots with Liquids and Salt

82%818mg

Calcium

67.4%674mg

818 mgvs674 mg

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

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111%1mg

Copper

249%2.24mg

1 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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216%17.3mg

Iron

141%11.3mg

17.3 mgvs11.3 mg

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

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108%455mg

Magnesium

46.6%196mg

455 mgvs196 mg

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

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111%2.55mg

Manganese

425%9.8mg

2.55 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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110%773mg

Phosphorus

62%435mg

773 mgvs435 mg

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

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6.7%227mg

Potassium

111%3761mg

227 mgvs3761 mg

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

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16.5%9.1μg

Selenium

16%8.7μg

9.1 μgvs8.7 μg

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

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1039%15591mg

Sodium

348%5217mg

15591 mgvs5217 mg

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

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244%27mg

Zinc

57.3%6.3mg

27 mgvs6.3 mg

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

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118%4366g

Water

54.6%2022g

4366 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 Boiled Waxgourd with Salt vs Canned Carrots with Liquids and Salt:

Boiled and Drained Waxgourd with Salt has 3.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 11 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 12.9 times more Vitamin B2, 1.7 times more Vitamin B6, 4.4 times more Vitamin E and 1.7 times more Vitamin K than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 per 500 kcal.
Both Boiled and Drained Waxgourd with Salt 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 Boiled Waxgourd with Salt vs Canned Carrots with Liquids and Salt:

Boiled and Drained Waxgourd with Salt has 1.2 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus, 3 times more Sodium, 4.3 times more Zinc and 2.2 times more Water than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Copper, 3.8 times more Manganese and 16.5 times more Potassium than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Waxgourd with Salt has 3 times more Fat, 3.3 times more Omega 6 and 1.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
Both Boiled and Drained Waxgourd with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Waxgourd with SaltVS Boiled Young Winged Bean with SaltCanned Carrots with Liquids and SaltVS Boiled Young Winged Bean with SaltBoiled Waxgourd with SaltVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled Waxgourd with SaltVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: