Comparing Nutrients in 500 calories Boiled Waxgourd with Salt VS Canned Carrots with Salt

Weight per 500 calories

• Boiled Waxgourd with Salt: 4546g
• Canned Carrots with Salt: 2000g

Drained Canned Carrots with Salt have 2.3 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is very low in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd with Salt	12%	14%	74%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Waxgourd with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	85.2% 111g	130g per day for Men 19-50 years
Sugars	74% 53.6g	68.4% 49.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	120% 45.5g	79% 30g	38g per day for Men 19-50 years
Protein	32.5% 18g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	172% 2.24mg	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	45.5% 182μg	45% 180μg	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	530% 477mg	60% 54mg	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	24.2% 3.64mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	106% 127μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	82% 818mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	231% 2.08mg	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	216% 17.3mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	108% 455mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	391% 9mg	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	110% 773mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	6.7% 227mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1039% 15591mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	244% 27mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	118% 4366g	50.2% 1859g	3700g per day for Men 19-50 years

Boiled Waxgourd With Salt VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Boiled Waxgourd with Salt vs Canned Carrots with Salt:

• 500 calories of Boiled Waxgourd with Salt have 4.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5 and 8.8 times more Vitamin C than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 13.2 times more Vitamin B2, 1.5 times more Vitamin B6, 4.1 times more Vitamin E and 1.5 times more Vitamin K than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Canned Carrots with Salt provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Waxgourd with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Waxgourd with Salt vs Canned Carrots with Salt:

• 500 calories of Boiled Waxgourd with Salt have 1.6 times more Calcium, 1.3 times more Iron, 2.8 times more Magnesium, 1.6 times more Phosphorus, 3.2 times more Sodium, 5.2 times more Zinc and 2.3 times more Water than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2.1 times more Copper, 3.5 times more Manganese and 15.8 times more Potassium than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Canned Carrots with Salt contain similar levels of Selenium per 500 calories.
• 500 calories of Boiled Waxgourd with Salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Waxgourd with Salt have 2.5 times more Omega 6, 1.5 times more Fiber and 1.4 times more Protein than Canned Carrots with Salt.
• Both Boiled Waxgourd with Salt and Canned Carrots with Salt offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6