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

Weight per 500 calories

• Boiled White Gourd-flowered with Salt: 3846g
• Carrots: 1220g

Raw Carrots have 3.2 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	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	2.04% 0.35g	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	92% 119g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	121% 46g	90% 34g	38g per day for Men 19-50 years
Protein	41.2% 23g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered 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	93% 1.1mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	38.5% 154μg	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	363% 327mg	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	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Carrots	Recommended Dietary Allowance
Calcium	92% 923mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	120% 9.6mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	101% 423mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	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	71.4% 500mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	192% 6538mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	610% 9154mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	245% 27mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	99% 3666g	29% 1077g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Gourd-flowered with Salt has 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.5 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 1.5 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained White Gourd-flowered 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 White Gourd-flowered with Salt vs Carrots:

• Boiled and Drained White Gourd-flowered with Salt has 2.3 times more Calcium, 1.8 times more Copper, 2.6 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 1.7 times more Potassium, 6.3 times more Selenium, 10.9 times more Sodium, 9.2 times more Zinc and 3.4 times more Water than Raw Carrots.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw Carrots have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained White Gourd-flowered with Salt has 1.4 times more Fiber and 2 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.5 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.