Comparing Nutrients in 500 calories Boiled Carrots VS White Gourd-flowered

Weight per 500 calories

• Boiled Carrots: 1429g
• White Gourd-flowered: 3571g

Boiled Carrots have 2.5 times more energy per 100g than White Gourd-flowered . It has 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 - Boiled Carrots or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Boiled Carrots	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.22% 0.071g	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	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	90% 117g	93% 121g	130g per day for Men 19-50 years
Sugars	68% 49.3g	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	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	47% 18g	38g per day for Men 19-50 years
Protein	19.4% 11g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	White Gourd-flowered	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	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	50% 200μg	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	57% 51.4mg	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	98% 14.7mg	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

	Boiled Carrots	White Gourd-flowered	Recommended Dietary Allowance
Calcium	43% 429mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	103% 0.93mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	61.2% 429mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	227% 25mg	11mg per day for Men 19-50 years
Water	35% 1288g	92% 3412g	3700g per day for Men 19-50 years

Boiled Carrots VS White Gourd-flowered Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Carrots vs White Gourd-flowered :

• 500 calories of Boiled Carrots have 1.5 times more Vitamin B6 than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 1.6 times more Vitamin B5 and 7 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and White Gourd-flowered provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 500 calories.
• Both Boiled and Drained Carrots 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 Boiled Carrots vs White Gourd-flowered :

• 500 calories of Boiled Carrots have 1.4 times more Selenium and 11.6 times more Sodium than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 2.2 times more Calcium, 3.8 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 1.6 times more Potassium, 8.8 times more Zinc and 2.6 times more Water than Boiled and Drained Carrots.
• Both Boiled Carrots and White Gourd-flowered contain similar levels of Manganese and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 2.4 times more Fiber than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 2 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Carrots as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.