Comparing Nutrients in 300 calories Boiled Carrots VS Boiled Pumpkin Flowers

Weight per 300 calories

• Boiled Carrots: 857g
• Boiled Pumpkin Flowers: 2000g

Boiled Carrots have 2.3 times more energy per 100g than Boiled Pumpkin Flowers. It has low energy density when compared to other foods. Boiled and Drained Pumpkin Flowers having very low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Boiled Pumpkin Flowers?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Boiled Carrots	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	0.24% 0.04g	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	50.8% 66g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	66.2% 48g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	811% 7303μg	193% 1740μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	77% 1mg	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	205% 820μg	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	111% 100mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	25.7% 257mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	222% 2mg	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	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	NA	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	97% 680mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	21% 773g	51.5% 1904g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Boiled Pumpkin Flowers:

• Boiled and Drained Carrots have 4.2 times more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B6, 11 times more Vitamin E and more Vitamin K than Boiled and Drained Pumpkin Flowers.
• While Boiled and Drained Pumpkin Flowers contain 1.7 times more Vitamin B2, 6.8 times more Vitamin B9 and 3.2 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Pumpkin Flowers have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Boiled Pumpkin Flowers:

• Boiled and Drained Carrots have 4.1 times more Sodium than Boiled and Drained Pumpkin Flowers.
• While Boiled and Drained Pumpkin Flowers contain 2.9 times more Calcium, 13.7 times more Copper, 6 times more Iron, 5.8 times more Magnesium, 2.6 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Water than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Pumpkin Flowers have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 18.6 times more Omega 6 and 1.4 times more Fiber than Boiled and Drained Pumpkin Flowers.
• While Boiled and Drained Pumpkin Flowers contain 1.6 times more Sugars and 3.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Pumpkin Flowers have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.