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

Weight per 300 calories

• Boiled White Gourd-flowered: 2000g
• Canned Carrots with Salt: 1200g

Drained Canned Carrots with Salt have 1.7 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is very low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled White Gourd-flowered	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 73.8g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	41% 29.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	47.4% 18g	38g per day for Men 19-50 years
Protein	21.4% 12g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	103% 1.34mg	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	20% 80μg	27% 108μg	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	189% 170mg	36% 32.4mg	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	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	48% 480mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	62.5% 5mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	235% 5.4mg	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	37% 260mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	51.5% 1906g	30% 1115g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled White Gourd-flowered have 2.7 times more Vitamin B1, 1.2 times more Vitamin B2, 1.8 times more Vitamin B5 and 5.2 times more Vitamin C than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Canned Carrots with Salt provide similar amounts of Vitamin B3 per 300 calories.
• Both Boiled and Drained White Gourd-flowered as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled White Gourd-flowered have 1.6 times more Calcium, 2.3 times more Magnesium, 1.6 times more Potassium, 4.5 times more Zinc and 1.7 times more Water than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 2.4 times more Copper, 1.5 times more Iron, 4.1 times more Manganese and 72.6 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Canned Carrots with Salt contain similar levels of Phosphorus and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled White Gourd-flowered have 1.3 times more Fiber and 1.6 times more Protein than Canned Carrots with Salt.
• Both Boiled White Gourd-flowered and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained White Gourd-flowered as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.