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

Weight per 300 calories

• Boiled Carrots: 857g
• Boiled White Gourd-flowered with Salt: 2308g

Boiled Carrots have 2.7 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has 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 - Boiled Carrots or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Boiled Carrots	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	1.6% 1.54g	0.48% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	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	54% 70.5g	55% 71.5g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	73% 27.7g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	811% 7303μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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% 8.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	25.7% 257mg	55.4% 554mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	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	36.7% 257mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	115% 3923mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	366% 5492mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	147% 16mg	11mg per day for Men 19-50 years
Water	21% 773g	59.5% 2200g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Carrots have 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled White Gourd-flowered with Salt.
• While 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 6.4 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B1 per 300 calories.
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Boiled White Gourd-flowered with Salt:

• 300 calories of Boiled Carrots have 1.3 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 2.2 times more Calcium, 4.1 times more Copper, 2 times more Iron, 3 times more Magnesium, 1.9 times more Potassium, 11 times more Sodium, 9.4 times more Zinc and 2.8 times more Water than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled White Gourd-flowered with Salt contain similar levels of Manganese and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 2.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Boiled and Drained Carrots as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 300 calories.