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

Weight per 300 calories

• White Gourd-flowered: 2143g
• Cooked Frozen Carrots: 811g

Boiled and Drained Frozen Carrots have 2.6 times more energy per unit of mass than Raw White Gourd-flowered , which is low in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	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	0.44% 0.43g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	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	1.13% 0.19g	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% 72.6g	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	28% 10.7g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	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	51.8% 0.62mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	32% 129μg	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	240% 216mg	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

	White Gourd-flowered	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	55.7% 557mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	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	53.6% 4.3mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	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	39.8% 279mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	19.8% 732g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of White Gourd-flowered have 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 11.6 times more Vitamin C than Cooked Frozen Carrots.
• Both Raw 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 White Gourd-flowered vs Cooked Frozen Carrots:

• 300 calories of White Gourd-flowered have 2 times more Calcium, 2.6 times more Magnesium, 2.1 times more Potassium, 5.3 times more Zinc and 2.8 times more Water than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 11.2 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Cooked Frozen Carrots contain similar levels of Copper, Iron, Manganese, Phosphorus and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Gourd-flowered have 2.8 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 12.2 times more Omega 6 and 2.5 times more Fiber than Raw White Gourd-flowered .
• Both White Gourd-flowered and Cooked Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of White Gourd-flowered provide inadequate amounts of Omega 6