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Comparing Nutrients in 100 calories Boiled CarrotsVS Boiled White Gourd-flowered

Weight per 100 calories

Boiled Carrots
286g
Boiled White Gourd-flowered
667g

Boiled Carrots have 2.3 times more energy per 100g than Boiled White Gourd-flowered . It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - Boiled Carrots or Boiled White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Boiled Carrots
8%
4%
88%
Boiled White Gourd-flowered
14%
1%
85%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.53%0.51g
Fat
0.14%0.13g
0.51 gvs0.13 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.27%0.086g
Saturated Fat
0.042%0.013g
0.086 gvs0.013 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.18%0.003g
Omega 3
NA
0.003 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.46%0.25g
Omega 6
0.35%0.06g
0.25 gvs0.06 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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18%23.5g
Carbohydrate
19%24.6g
23.5 gvs24.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.6%9.86g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.86 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.4%1.03g
Fructose
NA
≤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]
1.03 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.14g
Glucose
NA
1.14 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%7.7g
Sucrose
NA
7.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22.6%8.57g
Fiber
21%8g
8.57 gvs8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
3.88%2.17g
Protein
7.14%4g
2.17 gvs4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

270%2434μg
Vitamin A
NA
RAE, retinol activity equivalents
2434 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.7%0.19mg
Vitamin B1
16%0.19mg
Thiamine
0.19 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.67%0.13mg
Vitamin B2
11.3%0.15mg
Riboflavin
0.13 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.5%1.84mg
Vitamin B3
16.3%2.6mg
Niacin, nicotinic acid, niacinamide
1.84 mgvs2.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.3%0.66mg
Vitamin B5
19%0.96mg
Pantothenic acid
0.66 mgvs0.96 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33.6%0.44mg
Vitamin B6
19.5%0.25mg
Pyridoxine
0.44 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10%40μg
Vitamin B9
6.67%26.7μg
Folates and Folic Acid
40 μgvs26.7 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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11.4%10.3mg
Vitamin C
63%56.7mg
Ascorbic acid
10.3 mgvs56.7 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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19.6%2.94mg
Vitamin E
NA
Tocopherols and Tocotrienols
2.94 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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32.6%39μg
Vitamin K
NA
Phytomenadione or phylloquinone
39 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.57%85.7mg
Calcium
16%160mg
85.7 mgvs160 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.4%0.049mg
Copper
19.3%0.17mg
0.049 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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3.4%136μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
136 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12%0.97mg
Iron
21%1.67mg
0.97 mgvs1.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.8%28.6mg
Magnesium
17.5%73.3mg
28.6 mgvs73.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.3%0.44mg
Manganese
19%0.44mg
0.44 mgvs0.44 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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12.2%85.7mg
Phosphorus
12.4%86.7mg
85.7 mgvs86.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.7%671mg
Potassium
33.3%1133mg
671 mgvs1133 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.64%2μg
Selenium
2.42%1.33μg
2 μgvs1.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%166mg
Sodium
0.89%13.3mg
166 mgvs13.3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.2%0.57mg
Zinc
42.4%4.67mg
0.57 mgvs4.67 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.96%258g
Water
17%635g
258 gvs635 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Carrots vs Boiled White Gourd-flowered :
Comparing minerals per 100 calories for Boiled Carrots vs Boiled White Gourd-flowered :
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: