Comparing Nutrients in 500 calories WaxgourdVS Carrots

Weight per 500 calories

Waxgourd

3846g

Carrots

1220g

Raw Carrots have 3.2 times more energy per unit of mass than Raw Waxgourd, which is low in comparison to other foods. Waxgourd having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Waxgourd

10%

12%

78%

Carrots

87%

500 kcal ▼

Macro Nutrients

Waxgourdvs 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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7.93%7.7g

Fat

3%2.93g

7.7 gvs2.93 g

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

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1.92%0.62g

Saturated Fat

1.2%0.39g

0.62 gvs0.39 g

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

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Omega 3

1.52%0.024g

NA gvs0.024 g

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

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19.7%3.35g

Omega 6

7.17%1.2g

3.35 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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88.8%115g

Carbohydrate

90%117g

115 gvs117 g

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

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Sugars

79.7%58g

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

NA gvs58 g

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

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Fructose

9.25%6.7g

≤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 gvs6.7 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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294%112g

Fiber

90%34g

112 gvs34 g

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

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27.5%15.4g

Protein

20.3%11.3g

15.4 gvs11.3 g

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

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Vitamins

Waxgourdvs Carrots

0%0μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

0 μgvs10183 μg

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

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128%1.54mg

Vitamin B1

67%0.8mg

Thiamine

1.54 mgvs0.8 mg

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

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325%4.23mg

Vitamin B2

54.4%0.71mg

Riboflavin

4.23 mgvs0.71 mg

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

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96%15.4mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

15.4 mgvs12 mg

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

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102%5.1mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

5.1 mgvs3.33 mg

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

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104%1.35mg

Vitamin B6

129%1.7mg

Pyridoxine

1.35 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%192μg

Vitamin B9

58%232μg

Folates and Folic Acid

192 μgvs232 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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556%500mg

Vitamin C

80%72mg

Ascorbic acid

500 mgvs72 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

53.7%8.05mg

Tocopherols and Tocotrienols

NA mgvs8.05 mg

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

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Vitamin K

134%161μg

Phytomenadione or phylloquinone

NA μgvs161 μg

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

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Minerals

Waxgourdvs Carrots

73%731mg

Calcium

40.2%402mg

731 mgvs402 mg

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

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98%0.88mg

Copper

61%0.55mg

0.88 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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192%15.4mg

Iron

45.7%3.66mg

15.4 mgvs3.66 mg

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

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92%385mg

Magnesium

35%146mg

385 mgvs146 mg

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

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97%2.23mg

Manganese

76%1.74mg

2.23 mgvs1.74 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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104%731mg

Phosphorus

61%427mg

731 mgvs427 mg

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

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6.8%231mg

Potassium

115%3902mg

231 mgvs3902 mg

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

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14%7.7μg

Selenium

2.2%1.2μg

7.7 μgvs1.2 μg

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

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285%4269mg

Sodium

56%841mg

4269 mgvs841 mg

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

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213%23.5mg

Zinc

26.6%2.93mg

23.5 mgvs2.93 mg

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

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100%3696g

Water

29%1077g

3696 gvs1077 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 Waxgourd vs Carrots:

Raw Waxgourd has 1.9 times more Vitamin B1, 6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 6.9 times more Vitamin C than Raw Carrots.
While Raw Carrots contain more Vitamin A and 1.3 times more Vitamin B6 than Raw Waxgourd.
Both Raw Waxgourd and Raw Carrots have similar amounts of Vitamin B9 per 500 kcal.
Both Raw Waxgourd as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waxgourd vs Carrots:

Raw Waxgourd has 1.8 times more Calcium, 1.6 times more Copper, 4.2 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 6.3 times more Selenium, 5.1 times more Sodium, 8 times more Zinc and 3.4 times more Water than Raw Carrots.
While Raw Carrots contain 16.9 times more Potassium than Raw Waxgourd.

Comparison of macro-nutrients per 500 calories:

Raw Waxgourd has 2.6 times more Fat, 2.7 times more Omega 6, 3.3 times more Fiber and 1.4 times more Protein than Raw Carrots.
Both Raw Waxgourd and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Waxgourd as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

WaxgourdVS Boiled WaxgourdCarrotsVS Boiled WaxgourdWaxgourdVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories WaxgourdVS Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: