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

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Carrots: 1220g

Raw Carrots have 2.7 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.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled White Gourd-flowered	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	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	1.76% 0.3g	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	95% 123g	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	105% 40g	90% 34g	38g per day for Men 19-50 years
Protein	35.7% 20g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	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	33.3% 133μg	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	315% 283mg	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	Carrots	Recommended Dietary Allowance
Calcium	80% 800mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	104% 8.33mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	62% 433mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	86% 3177g	29% 1077g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Gourd-flowered has 1.2 times more Vitamin B1, 1.4 times more Vitamin B5 and 3.9 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained White Gourd-flowered 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 vs Carrots:

• Boiled and Drained White Gourd-flowered has 2 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese, 1.5 times more Potassium, 5.5 times more Selenium, 8 times more Zinc and 3 times more Water than Raw Carrots.
• While Raw Carrots contain 12.6 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Carrots have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained White Gourd-flowered has 1.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 4.1 times more Omega 6 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Carrots have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.