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

Weight per 300 calories

• Boiled White Gourd-flowered with Salt: 2308g
• Carrots: 732g

Raw Carrots have 3.2 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.46g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	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	1.22% 0.21g	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	55% 71.5g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	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	73% 27.7g	54% 20.5g	38g per day for Men 19-50 years
Protein	24.7% 14g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Carrots	Recommended Dietary Allowance
Vitamin A	NA	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.8% 0.67mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.5% 0.88mg	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	23% 92μg	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	218% 196mg	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	NA	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Carrots	Recommended Dietary Allowance
Calcium	55.4% 554mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	72% 5.77mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	66.2% 1.52mg	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	43% 300mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	115% 3923mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	366% 5492mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	147% 16mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	59.5% 2200g	17.5% 646g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Gourd-flowered with Salt has 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.5 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 1.5 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained White Gourd-flowered with Salt has 2.3 times more Calcium, 1.8 times more Copper, 2.6 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 1.7 times more Potassium, 6.3 times more Selenium, 10.9 times more Sodium, 9.2 times more Zinc and 3.4 times more Water than Raw Carrots.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw Carrots have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained White Gourd-flowered with Salt has 1.4 times more Fiber and 2 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.5 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.