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

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Boiled White Gourd-flowered with Salt: 3846g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	92% 119g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	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	103% 39g	121% 46g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	112% 1.46mg	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	43.5% 174μg	38.5% 154μg	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	48.3% 43.5mg	363% 327mg	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	106% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	67.4% 674mg	92% 923mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	111% 1mg	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	141% 11.3mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	101% 423mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	110% 2.54mg	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	62% 435mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	192% 6538mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	610% 9154mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	245% 27mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	99% 3666g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Canned Carrots with Liquids and Salt have 1.7 times more Vitamin B6 than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 7.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B9 per 500 calories.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Carrots with Liquids and Salt have 2.2 times more Copper and 3.9 times more Manganese than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.4 times more Calcium, 2.2 times more Magnesium, 1.7 times more Potassium, 1.8 times more Sodium, 4.3 times more Zinc and 1.8 times more Water than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled White Gourd-flowered with Salt contain similar levels of Iron, Phosphorus and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 500 calories.