Comparing Nutrients in 100 calories White Gourd-flowered VS Canned Carrots with Liquids and Salt

Weight per 100 calories

White Gourd-flowered

714g

Canned Carrots with Liquids and Salt

435g

Canned Carrots Solids and Liquids with Salt have 1.6 times more energy per unit of mass than Raw White Gourd-flowered , which is very low in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - White Gourd-flowered or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Canned Carrots with Liquids and Salt

86%

100 kcal ▼

Macro Nutrients

White Gourd-flowered vs Canned Carrots with Liquids and Salt

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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0.15%0.14g

Fat

0.63%0.61g

0.14 gvs0.61 g

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

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0.045%0.014g

Saturated Fat

0.34%0.11g

0.014 gvs0.11 g

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

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Omega 3

2.17%0.035g

NA gvs0.035 g

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

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0.38%0.064g

Omega 6

1.43%0.24g

0.064 gvs0.24 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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18.6%24.2g

Carbohydrate

18%23.3g

24.2 gvs23.3 g

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

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Sugars

14.8%10.7g

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

NA gvs10.7 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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9.4%3.57g

Fiber

20.6%7.83g

3.57 gvs7.83 g

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

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7.9%4.43g

Protein

4.5%2.52g

4.43 gvs2.52 g

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

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Vitamins

White Gourd-flowered vs Canned Carrots with Liquids and Salt

Vitamin A

296%2665μg

RAE, retinol activity equivalents

NA μgvs2665 μg

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

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17.3%0.21mg

Vitamin B1

6.9%0.083mg

Thiamine

0.21 mgvs0.083 mg

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

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12%0.16mg

Vitamin B2

9.03%0.12mg

Riboflavin

0.16 mgvs0.12 mg

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

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14.3%2.3mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs1.83 mg

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

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21.7%1.1mg

Vitamin B5

12%0.6mg

Pantothenic acid

1.1 mgvs0.6 mg

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

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22%0.29mg

Vitamin B6

37.5%0.49mg

Pyridoxine

0.29 mgvs0.49 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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10.7%43μg

Vitamin B9

8.7%34.8μg

Folates and Folic Acid

43 μgvs34.8 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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80%72mg

Vitamin C

9.66%8.7mg

Ascorbic acid

72 mgvs8.7 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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Vitamin E

21%3.17mg

Tocopherols and Tocotrienols

NA mgvs3.17 mg

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

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Vitamin K

35.5%42.6μg

Phytomenadione or phylloquinone

NA μgvs42.6 μg

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

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Minerals

White Gourd-flowered vs Canned Carrots with Liquids and Salt

18.6%186mg

Calcium

13.5%135mg

186 mgvs135 mg

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

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20.6%0.19mg

Copper

49.8%0.45mg

0.19 mgvs0.45 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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18%1.43mg

Iron

28.3%2.26mg

1.43 mgvs2.26 mg

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

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18.7%78.6mg

Magnesium

9.3%39mg

78.6 mgvs39 mg

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

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20.5%0.47mg

Manganese

85%1.96mg

0.47 mgvs1.96 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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13.3%93mg

Phosphorus

12.4%87mg

93 mgvs87 mg

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

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31.5%1071mg

Potassium

22%752mg

1071 mgvs752 mg

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

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2.6%1.43μg

Selenium

3.16%1.74μg

1.43 μgvs1.74 μg

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

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0.95%14.3mg

Sodium

69.6%1043mg

14.3 mgvs1043 mg

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

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45.5%5mg

Zinc

11.5%1.26mg

5 mgvs1.26 mg

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

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18.4%682g

Water

11%404g

682 gvs404 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 White Gourd-flowered vs Canned Carrots with Liquids and Salt:

Raw White Gourd-flowered has 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.2 times more Vitamin B9 and 8.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Vitamin B6 than Raw White Gourd-flowered .
Both Raw White Gourd-flowered as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for White Gourd-flowered vs Canned Carrots with Liquids and Salt:

Raw White Gourd-flowered has 1.4 times more Calcium, 2 times more Magnesium, 1.4 times more Potassium, 4 times more Zinc and 1.7 times more Water than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2.4 times more Copper, 1.6 times more Iron, 4.2 times more Manganese and 73 times more Sodium than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw White Gourd-flowered has 1.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 3.8 times more Omega 6 and 2.2 times more Fiber than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw White Gourd-flowered as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

White Gourd-flowered VS Boiled White Gourd-flowered Canned Carrots with Liquids and SaltVS Boiled White Gourd-flowered White Gourd-flowered VS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 100 calories White Gourd-flowered VS Canned Carrots with Liquids and Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - White Gourd-flowered or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: