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

Weight per 100 calories

• Boiled White Gourd-flowered: 667g
• Carrots: 244g

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 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.13g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	NA	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	18% 23.4g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	1.85% 1.34g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 8.76g	g per day for Men 19-50 years
Fiber	21% 8g	18% 6.83g	38g per day for Men 19-50 years
Protein	7.14% 4g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Carrots	Recommended Dietary Allowance
Vitamin A	NA	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.67% 26.7μg	11.6% 46.3μg	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	63% 56.7mg	16% 14.4mg	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	NA	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Carrots	Recommended Dietary Allowance
Calcium	16% 160mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	21% 1.67mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	15% 0.35mg	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	12.4% 86.7mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	33.3% 1133mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.67mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	17% 635g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.