Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Boiled White Gourd-flowered with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Canned Carrots with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	NA	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	15.7% 5.95g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	246% 2215μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	11.6% 0.15mg	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	8.93% 35.7μg	3.97% 16μg	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	12% 10.7mg	37.5% 33.7mg	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	19.6% 2.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	11.5% 0.1mg	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	31.8% 2.54mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	11.4% 0.26mg	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	13.6% 95mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.97% 369g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled White Gourd-flowered with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Boiled White Gourd-flowered with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Boiled White Gourd-flowered with Salt:

• 14 ounces of Canned Carrots with Salt have 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled White Gourd-flowered with Salt.
• While 14 oz of Boiled and Drained White Gourd-flowered with Salt contain 1.6 times more Vitamin B1 and 3.1 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Boiled White Gourd-flowered with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Drained Canned Carrots with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Boiled White Gourd-flowered with Salt:

• 14 ounces of Canned Carrots with Salt have 4 times more Copper, 2.6 times more Iron, 6.8 times more Manganese and 1.8 times more Phosphorus than Boiled White Gourd-flowered with Salt.
• While 14 oz of Boiled and Drained White Gourd-flowered with Salt contain 1.4 times more Magnesium and 2.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled White Gourd-flowered with Salt contain similar levels of Calcium, Potassium, Sodium and Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 14 ounces of Boiled White Gourd-flowered with Salt lack sufficient amounts of Phosphorus
• Both Drained Canned Carrots with Salt as well as Boiled and Drained White Gourd-flowered with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 1.8 times more Carbohydrate and 1.3 times more Fiber than Boiled White Gourd-flowered with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.