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

Weight per 100 calories

• Frozen Carrots: 278g
• Boiled White Gourd-flowered with Salt: 769g

Frozen Carrots have 2.8 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Frozen Carrots	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.048% 0.015g	32g per day for Men 19-50 years
Omega 3	2.95% 0.047g	NA	1.6g per day for Men 19-50 years
Omega 6	4.04% 0.69g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	18.3% 24g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	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	1.2% 0.86g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	24% 9.17g	24.3% 9.23g	38g per day for Men 19-50 years
Protein	3.87% 2.17g	8.24% 4.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	219% 1972μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.9% 0.1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.06% 1.3mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	22.5% 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	6.94% 27.8μg	7.7% 30.8μg	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	7.7% 6.94mg	72.6% 65.4mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.7% 49μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	22.2% 0.2mg	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	15.3% 1.22mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	22% 0.51mg	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% 92mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	19% 653mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.54% 1.94μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	12.6% 189mg	122% 1831mg	1500mg per day for Men 19-50 years
Zinc	8.33% 0.92mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	6.76% 250g	20% 733g	3700g per day for Men 19-50 years

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

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

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

• 100 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 9.4 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per 100 calories.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Frozen Carrots have 1.3 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 100 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.8 times more Calcium, 1.6 times more Iron, 2.5 times more Magnesium, 2 times more Potassium, 9.7 times more Sodium, 5.9 times more Zinc and 2.9 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled White Gourd-flowered with Salt contain similar levels of Copper, Manganese and Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Carrots have 9.9 times more Omega 6 than Boiled White Gourd-flowered with Salt.
• While 100 kcal of Boiled and Drained White Gourd-flowered with Salt contain 2.1 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Boiled White Gourd-flowered with Salt provide inadequate amounts of Omega 6