Comparing Nutrients in 300 calories Boiled Dishcloth Gourd VS Carrots

Weight per 300 calories

• Boiled Dishcloth Gourd: 536g
• Carrots: 732g

Boiled Dishcloth Gourd has 1.4 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Dishcloth Gourd or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Dishcloth Gourd	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.82g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	4.66% 0.79g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	54% 70g	130g per day for Men 19-50 years
Sugars	38.2% 27.7g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	41% 15.5g	54% 20.5g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Carrots	Recommended Dietary Allowance
Vitamin A	NA	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.7% 2.7mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.8% 0.53mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64.3μg	34.8% 139μg	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% 30.5mg	48% 43mg	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	8.57% 1.3mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.1μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Carrots	Recommended Dietary Allowance
Calcium	4.82% 48.2mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	50.6% 0.46mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	24% 1.93mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	45.5% 1.05mg	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	23.7% 166mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	8.28% 0.91mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	12.2% 452g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Dishcloth Gourd vs Carrots:

• Boiled and Drained Dishcloth Gourd has 1.3 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain 2 times more Vitamin B1, 1.9 times more Vitamin B2, 5.2 times more Vitamin B3, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9, 1.4 times more Vitamin C, 3.8 times more Vitamin E and 10.6 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Dishcloth Gourd vs Carrots:

• Boiled and Drained Dishcloth Gourd has 1.4 times more Copper and 1.2 times more Magnesium than Raw Carrots.
• While Raw Carrots contain 5 times more Calcium, 1.5 times more Phosphorus, 4.5 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Raw Carrots have similar amounts of Iron, Manganese and Potassium per 300 kcal.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots contain 1.3 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.