Comparing Nutrients in 1 pound Boiled White Gourd-flowered VS 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	2.35% 68kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	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	14.3% 5.44g	18% 6.8g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	39% 0.51mg	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	4.54% 18μg	10.2% 41μg	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	43% 38.6mg	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	52.4% 0.47mg	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	14% 1.13mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	88.7% 2.04mg	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	8.42% 59mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Gourd-flowered VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled White Gourd-flowered versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled White Gourd-flowered vs Canned Carrots with Salt:

• 1 pound of Boiled White Gourd-flowered has 1.6 times more Vitamin B1 and 3.1 times more Vitamin C than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 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 and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Canned Carrots with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 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 one pound.

Comparing minerals per 1 pound for Boiled White Gourd-flowered vs Canned Carrots with Salt:

• 1 pound of Boiled White Gourd-flowered has 1.4 times more Magnesium and 2.7 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 4 times more Copper, 2.6 times more Iron, 6.8 times more Manganese, 1.8 times more Phosphorus and 121 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Canned Carrots with Salt contain similar levels of Calcium, Potassium and Water per one pound.
• 1 pound of Boiled White Gourd-flowered lack sufficient amounts of Phosphorus
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Boiled and Drained White Gourd-flowered as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Drained Canned Carrots with Salt contains 1.5 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one pound.