Comparing Nutrients in 500 calories Boiled Dishcloth Gourd with Salt VS Carrots

Weight per 500 calories

• Boiled Dishcloth Gourd with Salt: 926g
• Carrots: 1220g

Boiled Dishcloth Gourd with Salt has 1.3 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd with Salt	4%	5%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Dishcloth Gourd with Salt	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.25% 3.15g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	8.06% 1.37g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	90% 117g	130g per day for Men 19-50 years
Sugars	66% 48g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	70.7% 27g	90% 34g	38g per day for Men 19-50 years
Protein	11% 6.1g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd with Salt	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	58% 232μg	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	58.6% 52.8mg	80% 72mg	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	15% 2.22mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd with Salt	Carrots	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	41.7% 3.33mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.06mg	76% 1.74mg	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	41% 287mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	123% 4194mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.85μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	21% 780g	29% 1077g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dishcloth Gourd with Salt has 1.4 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 5 times more Vitamin B3, 1.8 times more Vitamin B6, 2.1 times more Vitamin B9, 1.4 times more Vitamin C, 3.6 times more Vitamin E and 10.2 times more Vitamin K than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Dishcloth Gourd with Salt has 1.4 times more Copper, 1.3 times more Magnesium and 2.8 times more Sodium than Raw Carrots.
• While Raw Carrots contain 4.8 times more Calcium, 1.5 times more Phosphorus, 1.9 times more Zinc and 1.4 times more Water than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt and Raw Carrots have similar amounts of Iron, Manganese and Potassium per 500 kcal.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots contain 1.3 times more Fiber and 1.9 times more Protein than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 500 kcal.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.