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

Weight per 100 calories

• Boiled White Gourd-flowered: 667g
• Canned Carrots with Salt: 400g

Drained Canned Carrots with Salt have 1.7 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is very low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled White Gourd-flowered	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.13g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 8g	15.8% 6g	38g per day for Men 19-50 years
Protein	7.14% 4g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.67% 26.7μg	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 56.7mg	12% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	46.2% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21% 1.67mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	78.3% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.4% 86.7mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	33.3% 1133mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.67mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	17% 635g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled White Gourd-flowered vs Canned Carrots with Salt:

• Boiled and Drained White Gourd-flowered has 2.7 times more Vitamin B1, 1.2 times more Vitamin B2, 1.8 times more Vitamin B5 and 5.2 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 100 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained White Gourd-flowered has 1.6 times more Calcium, 2.3 times more Magnesium, 1.6 times more Potassium, 4.5 times more Zinc and 1.7 times more Water than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.4 times more Copper, 1.5 times more Iron, 4.1 times more Manganese and 72.6 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Drained Canned Carrots with Salt have similar amounts of Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained White Gourd-flowered has 1.3 times more Fiber and 1.6 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.3 times more Omega 6 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.