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

Weight per 500 calories

• Frozen Carrots: 1389g
• Boiled White Gourd-flowered with Salt: 3846g

Frozen Carrots have 2.8 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has 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 - Frozen Carrots or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Frozen Carrots	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	6.6% 6.4g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	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	84.4% 110g	92% 119g	130g per day for Men 19-50 years
Sugars	91% 66g	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	5.94% 4.3g	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	% 5.56g	NA	g per day for Men 19-50 years
Sucrose	% 56.3g	NA	g per day for Men 19-50 years
Fiber	121% 46g	121% 46g	38g per day for Men 19-50 years
Protein	19.3% 11g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	1096% 9861μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	34.7% 139μg	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	38.6% 34.7mg	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	52.8% 7.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	50% 500mg	92% 923mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	76.4% 6.1mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	101% 423mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	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	65.5% 458mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	96% 3264mg	192% 6538mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	63% 944mg	610% 9154mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	245% 27mg	11mg per day for Men 19-50 years
Water	33.8% 1251g	99% 3666g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 9.4 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• Both Frozen Carrots, Unprepared 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 Frozen Carrots vs Boiled White Gourd-flowered with Salt:

• 500 calories of Frozen Carrots have 1.3 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.8 times more Calcium, 1.6 times more Iron, 2.5 times more Magnesium, 2 times more Potassium, 9.7 times more Sodium, 5.9 times more Zinc and 2.9 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled White Gourd-flowered with Salt contain similar levels of Copper, Manganese and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Carrots have 9.9 times more Omega 6 than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 2.1 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled White Gourd-flowered with Salt provide inadequate amounts of Omega 6