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

Weight per 100 calories

• Boiled White Gourd-flowered: 667g
• Frozen Carrots: 278g

Frozen Carrots, Unprepared have 2.4 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled White Gourd-flowered or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled White Gourd-flowered	Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.13g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	4.04% 0.69g	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	18.2% 13.2g	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	1.2% 0.86g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	21% 8g	24% 9.17g	38g per day for Men 19-50 years
Protein	7.14% 4g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	219% 1972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	7.9% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	8.06% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	20.3% 0.26mg	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	6.94% 27.8μg	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	7.7% 6.94mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.7% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Frozen Carrots	Recommended Dietary Allowance
Calcium	16% 160mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	23% 0.21mg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	20.7% 0.48mg	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% 92mg	700mg per day for Men 19-50 years
Potassium	33.3% 1133mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	3.54% 1.94μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.67mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	17% 635g	6.76% 250g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled White Gourd-flowered or Frozen Carrots?

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

• 100 calories of Boiled White Gourd-flowered have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B5 and 8.2 times more Vitamin C than Frozen Carrots.
• Both Boiled White Gourd-flowered and Frozen Carrots provide similar amounts of Vitamin B6 and Vitamin B9 per 100 calories.
• Both Boiled and Drained White Gourd-flowered as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled White Gourd-flowered have 1.6 times more Calcium, 1.4 times more Iron, 2.2 times more Magnesium, 1.7 times more Potassium, 5.1 times more Zinc and 2.5 times more Water than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 1.5 times more Selenium and 14.2 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Frozen Carrots contain similar levels of Copper, Manganese and Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled White Gourd-flowered have 1.8 times more Protein than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 11.4 times more Omega 6 than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Boiled White Gourd-flowered provide inadequate amounts of Omega 6