Comparing Nutrients in 100 calories White Gourd-flowered VS Boiled Carrots

Weight per 100 calories

White Gourd-flowered

714g

Boiled Carrots

286g

Boiled and Drained Carrots have 2.5 times more energy per unit of mass than Raw White Gourd-flowered , which is 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 Boiled Carrots?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Boiled Carrots

88%

100 kcal ▼

Macro Nutrients

White Gourd-flowered vs Boiled Carrots

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

0.53%0.51g

0.14 gvs0.51 g

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

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0.045%0.014g

Saturated Fat

0.27%0.086g

0.014 gvs0.086 g

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

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Omega 3

0.18%0.003g

NA gvs0.003 g

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

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0.38%0.064g

Omega 6

1.46%0.25g

0.064 gvs0.25 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%23.5g

24.2 gvs23.5 g

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

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Sugars

13.6%9.86g

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

NA gvs9.86 g

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

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Fructose

1.4%1.03g

≤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 gvs1.03 g

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

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Glucose

%1.14g

NA gvs1.14 g

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

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Sucrose

%7.7g

NA gvs7.7 g

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

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9.4%3.57g

Fiber

22.6%8.57g

3.57 gvs8.57 g

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

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7.9%4.43g

Protein

3.88%2.17g

4.43 gvs2.17 g

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

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Vitamins

White Gourd-flowered vs Boiled Carrots

Vitamin A

270%2434μg

RAE, retinol activity equivalents

NA μgvs2434 μg

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

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17.3%0.21mg

Vitamin B1

15.7%0.19mg

Thiamine

0.21 mgvs0.19 mg

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

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12%0.16mg

Vitamin B2

9.67%0.13mg

Riboflavin

0.16 mgvs0.13 mg

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

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14.3%2.3mg

Vitamin B3

11.5%1.84mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs1.84 mg

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

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21.7%1.1mg

Vitamin B5

13.3%0.66mg

Pantothenic acid

1.1 mgvs0.66 mg

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

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22%0.29mg

Vitamin B6

33.6%0.44mg

Pyridoxine

0.29 mgvs0.44 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

10%40μg

Folates and Folic Acid

43 μgvs40 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

11.4%10.3mg

Ascorbic acid

72 mgvs10.3 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

19.6%2.94mg

Tocopherols and Tocotrienols

NA mgvs2.94 mg

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

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Vitamin K

32.6%39μg

Phytomenadione or phylloquinone

NA μgvs39 μg

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

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Minerals

White Gourd-flowered vs Boiled Carrots

18.6%186mg

Calcium

8.57%85.7mg

186 mgvs85.7 mg

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

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20.6%0.19mg

Copper

5.4%0.049mg

0.19 mgvs0.049 mg

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

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Fluoride

3.4%136μg

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

NA μgvs136 μg

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

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18%1.43mg

Iron

12%0.97mg

1.43 mgvs0.97 mg

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

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18.7%78.6mg

Magnesium

6.8%28.6mg

78.6 mgvs28.6 mg

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

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20.5%0.47mg

Manganese

19.3%0.44mg

0.47 mgvs0.44 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

12.2%85.7mg

93 mgvs85.7 mg

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

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31.5%1071mg

Potassium

19.7%671mg

1071 mgvs671 mg

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

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2.6%1.43μg

Selenium

3.64%2μg

1.43 μgvs2 μg

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

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0.95%14.3mg

Sodium

11%166mg

14.3 mgvs166 mg

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

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45.5%5mg

Zinc

5.2%0.57mg

5 mgvs0.57 mg

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

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18.4%682g

Water

6.96%258g

682 gvs258 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 Boiled Carrots:

Raw White Gourd-flowered has 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 7 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.5 times more Vitamin B6 than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
Both Raw White Gourd-flowered as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for White Gourd-flowered vs Boiled Carrots:

Raw White Gourd-flowered has 2.2 times more Calcium, 3.8 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 1.6 times more Potassium, 8.8 times more Zinc and 2.6 times more Water than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.4 times more Selenium and 11.6 times more Sodium than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Carrots have similar amounts of Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw White Gourd-flowered has 2 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 3.9 times more Omega 6 and 2.4 times more Fiber than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw White Gourd-flowered as well as Boiled and Drained Carrots 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 Boiled CarrotsVS Boiled White Gourd-flowered White Gourd-flowered VS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 100 calories White Gourd-flowered VS Boiled Carrots

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: