Comparing Nutrients in 300 calories Carrots VS White Gourd-flowered

Weight per 300 calories

• Carrots: 732g
• White Gourd-flowered: 2143g

Carrots have 2.9 times more energy per 100g than White Gourd-flowered . It has low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Which food has more nutrients per 300 calories - Carrots or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Carrots	White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	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	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	28% 10.7g	38g per day for Men 19-50 years
Protein	12% 6.8g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	679% 6110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	White Gourd-flowered	Recommended Dietary Allowance
Calcium	24% 241mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	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	36.6% 256mg	39.8% 279mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	136% 15mg	11mg per day for Men 19-50 years
Water	17.5% 646g	55.3% 2047g	3700g per day for Men 19-50 years

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

• Raw White Gourd-flowered contains 1.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 5 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw White Gourd-flowered have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Carrots as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs White Gourd-flowered :

• Raw Carrots have 11.8 times more Sodium than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 2.3 times more Calcium, 1.7 times more Copper, 2 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese, 1.4 times more Potassium, 5.9 times more Selenium, 8.5 times more Zinc and 3.2 times more Water than Raw Carrots.
• Both Raw Carrots and Raw White Gourd-flowered have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 3.8 times more Omega 6 and 1.9 times more Fiber than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 2 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw White Gourd-flowered have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Carrots as well as Raw White Gourd-flowered have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.