Comparing Nutrients in 500 calories Canned Carrots with Salt VS White Gourd-flowered

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• White Gourd-flowered: 3571g

Canned Carrots with Salt have 1.8 times more energy per 100g than White Gourd-flowered . It has very low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Canned Carrots with Salt	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	93% 121g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	NA	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	79% 30g	47% 18g	38g per day for Men 19-50 years
Protein	23% 13g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	110% 1.43mg	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	45% 180μg	53.6% 214μg	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	60% 54mg	401% 361mg	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	99% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	White Gourd-flowered	Recommended Dietary Allowance
Calcium	50% 500mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	103% 0.93mg	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	160% 13mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	102% 2.36mg	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	68.6% 480mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	227% 25mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	92% 3412g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS White Gourd-flowered Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or White Gourd-flowered ?

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs White Gourd-flowered :

• 500 calories of Canned Carrots with Salt have 1.6 times more Vitamin B6 than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B5 and 6.7 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and White Gourd-flowered provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• Both Drained Canned Carrots with Salt as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Salt vs White Gourd-flowered :

• 500 calories of Canned Carrots with Salt have 2.2 times more Copper, 1.8 times more Iron, 3.8 times more Manganese and 67.8 times more Sodium than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 1.9 times more Calcium, 2.5 times more Magnesium, 1.5 times more Potassium, 4.8 times more Zinc and 1.8 times more Water than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and White Gourd-flowered contain similar levels of Phosphorus and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 1.7 times more Fiber than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 1.7 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Drained Canned Carrots with Salt as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.