Comparing Nutrients in 300 calories Canned Carrots with Salt VS Boiled White Gourd-flowered with Salt

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Boiled White Gourd-flowered with Salt: 2308g

Canned Carrots with Salt have 1.9 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	0.48% 0.46g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	1.22% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	55% 71.5g	130g per day for Men 19-50 years
Sugars	41% 29.8g	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	47.4% 18g	73% 27.7g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	744% 6696μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	67.5% 0.88mg	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	27% 108μg	23% 92μg	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	36% 32.4mg	218% 196mg	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	59.2% 8.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	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	30% 300mg	55.4% 554mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	66.7% 0.6mg	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	96% 7.68mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	66.2% 1.52mg	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	41% 288mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	115% 3923mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	366% 5492mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	147% 16mg	11mg per day for Men 19-50 years
Water	30% 1115g	59.5% 2200g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Boiled White Gourd-flowered With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Boiled White Gourd-flowered with Salt?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Boiled White Gourd-flowered with Salt:

• 300 calories of Canned Carrots with Salt have 1.5 times more Vitamin B6 than Boiled White Gourd-flowered with Salt.
• While 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 6.1 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 B9 per 300 calories.
• 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 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Boiled White Gourd-flowered with Salt:

• 300 calories of Canned Carrots with Salt have 2.1 times more Copper, 1.3 times more Iron and 3.5 times more Manganese than Boiled White Gourd-flowered with Salt.
• While 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.8 times more Calcium, 2.6 times more Magnesium, 1.8 times more Potassium, 1.9 times more Sodium, 5.2 times more Zinc and 2 times more Water than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled White Gourd-flowered with Salt contain similar levels of Phosphorus and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.5 times more Fiber and 1.8 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 300 calories.