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

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Frozen Carrots: 1389g

Frozen Carrots, Unprepared have 2.4 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled White Gourd-flowered	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	105% 40g	121% 46g	38g per day for Men 19-50 years
Protein	35.7% 20g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	101% 1.3mg	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	33.3% 133μg	34.7% 139μg	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	315% 283mg	38.6% 34.7mg	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	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Frozen Carrots	Recommended Dietary Allowance
Calcium	80% 800mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	114% 1.03mg	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	104% 8.33mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	103% 2.38mg	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	62% 433mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	86% 3177g	33.8% 1251g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled White Gourd-flowered have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B5 and 8.2 times more Vitamin C than Frozen Carrots.
• Both Boiled White Gourd-flowered and Frozen Carrots provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• Both Boiled and Drained White Gourd-flowered as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled White Gourd-flowered vs Frozen Carrots:

• 500 calories of Boiled White Gourd-flowered have 1.6 times more Calcium, 1.4 times more Iron, 2.2 times more Magnesium, 1.7 times more Potassium, 5.1 times more Zinc and 2.5 times more Water than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.5 times more Selenium and 14.2 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Frozen Carrots contain similar levels of Copper, Manganese and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Gourd-flowered have 1.8 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 11.4 times more Omega 6 than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled White Gourd-flowered provide inadequate amounts of Omega 6