Comparing Nutrients in 300 calories Boiled White Gourd-flowered VS Cooked Frozen Carrots

Weight per 300 calories

• Boiled White Gourd-flowered: 2000g
• Cooked Frozen Carrots: 811g

Boiled and Drained Frozen Carrots have 2.5 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is 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 Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled White Gourd-flowered	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	NA	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	13.8% 2.34g	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	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	NA	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	63% 24g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	21.4% 12g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	52.4% 0.68mg	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	22.3% 89μg	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	20.7% 18.6mg	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	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	48% 480mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	74% 0.66mg	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	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	59% 1.35mg	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	36% 251mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	51.5% 1906g	19.8% 732g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled White Gourd-flowered or Cooked Frozen Carrots?

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

• 300 calories of Boiled White Gourd-flowered have 2.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5 and 9.1 times more Vitamin C than Cooked Frozen Carrots.
• Both Boiled White Gourd-flowered and Cooked Frozen Carrots provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• Both Boiled and Drained White Gourd-flowered as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled White Gourd-flowered have 1.7 times more Calcium, 2.5 times more Magnesium, 2.2 times more Potassium, 4.9 times more Zinc and 2.6 times more Water than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.3 times more Copper and 12 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Cooked Frozen Carrots contain similar levels of Iron, Manganese, Phosphorus and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled White Gourd-flowered have 2.6 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 13 times more Omega 6 than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Cooked Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Boiled White Gourd-flowered provide inadequate amounts of Omega 6