Comparing Nutrients in 100 calories Canned Carrots with Salt VS White Gourd-flowered

Weight per 100 calories

• Canned Carrots with Salt: 400g
• White Gourd-flowered: 714g

Canned Carrots with Salt have 1.8 times more energy per 100g than White Gourd-flowered . It has very low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Carrots with Salt or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Canned Carrots with Salt	White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.045% 0.014g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	NA	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	15.8% 6g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.57% 2.56g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	248% 2232μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	22% 0.29mg	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	9% 36μg	10.7% 43μg	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	12% 11mg	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	19.7% 2.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	White Gourd-flowered	Recommended Dietary Allowance
Calcium	10% 100mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	46.2% 0.42mg	20.6% 0.19mg	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	32% 2.56mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	18.7% 78.6mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	20.5% 0.47mg	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	13.7% 96mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	31.5% 1071mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	64.5% 968mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	10% 372g	18.4% 682g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Carrots with Salt or White Gourd-flowered ?

Lets compare vitamin content per 100 calories of Canned Carrots with Salt vs White Gourd-flowered :

• 100 calories of Canned Carrots with Salt have 1.6 times more Vitamin B6 than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B5 and 6.7 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and White Gourd-flowered provide similar amounts of Vitamin B3 and Vitamin B9 per 100 calories.
• Both Drained Canned Carrots with Salt as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Carrots with Salt vs White Gourd-flowered :

• 100 calories of Canned Carrots with Salt have 2.2 times more Copper, 1.8 times more Iron, 3.8 times more Manganese and 67.8 times more Sodium than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 1.9 times more Calcium, 2.5 times more Magnesium, 1.5 times more Potassium, 4.8 times more Zinc and 1.8 times more Water than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and White Gourd-flowered contain similar levels of Phosphorus and Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Carrots with Salt have 1.7 times more Fiber than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 1.7 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Drained Canned Carrots with Salt as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 100 calories.