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

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• White Gourd-flowered: 2143g

Canned Carrots with Liquids and Salt have 1.6 times more energy per 100g than White Gourd-flowered . It has very low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Canned Carrots with Liquids and Salt	White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	56% 72.6g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	61.8% 23.5g	28% 10.7g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	888% 7996μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	66% 0.86mg	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	26% 104μg	32% 129μg	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	29% 26mg	240% 216mg	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	63.5% 9.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	White Gourd-flowered	Recommended Dietary Allowance
Calcium	40.4% 404mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	62% 0.56mg	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	84.8% 6.8mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	61.5% 1.4mg	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	37.3% 261mg	39.8% 279mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	136% 15mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	55.3% 2047g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Canned Carrots with Liquids and Salt have 1.7 times more Vitamin B6 than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 8.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and White Gourd-flowered provide similar amounts of Vitamin B3 and Vitamin B9 per 300 calories.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Carrots with Liquids and Salt have 2.4 times more Copper, 1.6 times more Iron, 4.2 times more Manganese, 1.2 times more Selenium and 73 times more Sodium than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 1.4 times more Calcium, 2 times more Magnesium, 1.4 times more Potassium, 4 times more Zinc and 1.7 times more Water than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and White Gourd-flowered contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Liquids and Salt have 2.2 times more Fiber than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 1.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 300 calories.