Comparing Nutrients in 14 ounces Boiled White Gourd-flowered VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled White Gourd-flowered	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.6g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	1.53% 1.1g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	34.5% 13g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	25.6% 0.33mg	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	3.97% 16μg	11% 43.7μg	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	37.5% 33.7mg	10% 9.13mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	9.53% 95mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	36% 0.33mg	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	12.4% 0.99mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	29% 0.66mg	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	7.37% 51.6mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Gourd-flowered VS Cooked Frozen Carrots per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled White Gourd-flowered vs Cooked Frozen Carrots:

• 14 ounces of Boiled White Gourd-flowered have 3.7 times more Vitamin C than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.7 times more Vitamin B2, 2.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Cooked Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled and Drained White Gourd-flowered as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled White Gourd-flowered vs Cooked Frozen Carrots:

• 14 ounces of Boiled White Gourd-flowered have 2 times more Zinc than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.5 times more Calcium, 3.2 times more Copper, 2.1 times more Iron, 2.5 times more Manganese, 2.4 times more Phosphorus and 29.5 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Cooked Frozen Carrots contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Boiled White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Boiled and Drained White Gourd-flowered as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Frozen Carrots contain 2.1 times more Carbohydrate and 2.8 times more Fiber than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.