Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Boiled Waxgourd with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Waxgourd with Salt	12%	14%	74%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	0.75% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	3.74% 4.86g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	3.23% 2.34g	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	9.4% 3.57g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	0.15% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	4.9% 0.064mg	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	3.97% 16μg	2% 7.94μg	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	4.4% 3.97mg	23% 21mg	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	9.66% 1.45mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	4.85% 0.044mg	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	13% 1.03mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	4.83% 0.11mg	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	5.67% 39.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	45.4% 681mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	5% 185g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Waxgourd with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Boiled Waxgourd with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Boiled Waxgourd with Salt:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 27 times more Vitamin B2, 3.5 times more Vitamin B6, 2 times more Vitamin B9, 9.1 times more Vitamin E and 3.5 times more Vitamin K than Boiled Waxgourd with Salt.
• While 7 oz of Boiled and Drained Waxgourd with Salt contain 1.8 times more Vitamin B1 and 5.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Waxgourd with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Waxgourd with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Boiled Waxgourd with Salt:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Calcium, 4.7 times more Copper, 1.4 times more Iron, 8 times more Manganese and 34.6 times more Potassium than Boiled Waxgourd with Salt.
• While 7 oz of Boiled and Drained Waxgourd with Salt contain 1.4 times more Sodium and 2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Waxgourd with Salt contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Waxgourd with Salt lack sufficient amounts of Calcium and Potassium
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Waxgourd with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.2 times more Carbohydrate, 2.1 times more Sugars and 1.8 times more Fiber than Boiled Waxgourd with Salt.
• 7 ounces of Boiled Waxgourd with Salt provide inadequate amounts of Carbohydrate
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Waxgourd with Salt provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.