Comparing Nutrients in 500 calories Boiled Carrots VS Dishcloth Gourd

Weight per 500 calories

• Boiled Carrots: 1429g
• Dishcloth Gourd: 2500g

Boiled Carrots have 1.8 times more energy per 100g than Dishcloth Gourd. It has low energy density when compared to other foods. Raw Dishcloth Gourd having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Dishcloth Gourd?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Boiled Carrots	Dishcloth Gourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	12.8% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	83.7% 109g	130g per day for Men 19-50 years
Sugars	68% 49.3g	69.7% 50.5g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	109% 5.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	82.7% 1.08mg	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	50% 200μg	43.8% 175μg	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	57% 51.4mg	333% 300mg	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	98% 14.7mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	14.6% 17.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	43% 429mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	97% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	100% 2.3mg	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	61.2% 429mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	102% 3475mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	35% 1288g	63.4% 2346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Dishcloth Gourd:

• Boiled and Drained Carrots have 2 times more Vitamin B6, 5.9 times more Vitamin E and 11.2 times more Vitamin K than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B5 and 5.8 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Dishcloth Gourd have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Dishcloth Gourd:

• Boiled and Drained Carrots have 2 times more Selenium, 11 times more Sodium and 1.6 times more Zinc than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 3.6 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 1.9 times more Phosphorus and 1.8 times more Water than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Dishcloth Gourd have similar amounts of Calcium, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.6 times more Fiber than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 1.9 times more Fat, 1.8 times more Omega 6 and 2.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Dishcloth Gourd have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Dishcloth Gourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.