Comparing Nutrients in 100 calories Boiled BroccoliVS Boiled White Gourd-flowered with Salt

Weight per 100 calories

Boiled Broccoli

286g

Boiled White Gourd-flowered with Salt

769g

Boiled Broccoli has 2.7 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.

Which food has more nutrients per 100 calories - Boiled Broccoli or Boiled White Gourd-flowered with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Boiled White Gourd-flowered with Salt

16%

83%

100 kcal ▼

Macro Nutrients

Boiled Broccolivs Boiled White Gourd-flowered with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.17g

Fat

0.16%0.15g

1.17 gvs0.15 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g

Saturated Fat

0.048%0.015g

0.23 gvs0.015 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.3%0.34g

Omega 3

0.34 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.86%0.15g

Omega 6

0.41%0.069g

0.15 gvs0.069 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.8%20.5g

Carbohydrate

18.3%24g

20.5 gvs24 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.48%3.97g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.97 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.9%2.1g

Fructose

≤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]

2.1 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.4g

Glucose

1.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.23g

Sucrose

0.23 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.43g

Fiber

24.3%9.23g

9.43 gvs9.23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.8g

Protein

8.24%4.6g

6.8 gvs4.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Boiled White Gourd-flowered with Salt

24.4%220μg

Vitamin A

RAE, retinol activity equivalents

220 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg

Vitamin B1

18.6%0.22mg

Thiamine

0.18 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27%0.35mg

Vitamin B2

13%0.17mg

Riboflavin

0.35 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.88%1.58mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

1.58 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35%1.76mg

Vitamin B5

22%1.1mg

Pantothenic acid

1.76 mgvs1.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44%0.57mg

Vitamin B6

22.5%0.29mg

Pyridoxine

0.57 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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77%309μg

Vitamin B9

7.7%30.8μg

Folates and Folic Acid

309 μgvs30.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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206%185mg

Vitamin C

72.6%65.4mg

Ascorbic acid

185 mgvs65.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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27.6%4.14mg

Vitamin E

Tocopherols and Tocotrienols

4.14 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

Phytomenadione or phylloquinone

403 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Boiled White Gourd-flowered with Salt

11.4%114mg

Calcium

18.5%185mg

114 mgvs185 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.4%0.17mg

Copper

22.2%0.2mg

0.17 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.29%11.4μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

11.4 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.9mg

Iron

24%1.92mg

1.9 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg

Magnesium

20%84.6mg

60 mgvs84.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24%0.55mg

Manganese

22%0.51mg

0.55 mgvs0.51 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27.3%191mg

Phosphorus

14.3%100mg

191 mgvs100 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.6%837mg

Potassium

38.5%1308mg

837 mgvs1308 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.3%4.57μg

Selenium

2.8%1.54μg

4.57 μgvs1.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.8%117mg

Sodium

122%1831mg

117 mgvs1831 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.7%1.3mg

Zinc

49%5.4mg

1.3 mgvs5.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.9%255g

Water

20%733g

255 gvs733 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Boiled and Drained Broccoli has 2.1 times more Vitamin B2, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 10 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Vitamin B1 per 100 kcal.
Both Boiled and Drained Broccoli as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained Broccoli has 1.9 times more Phosphorus and 3 times more Selenium than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.6 times more Calcium, 1.4 times more Magnesium, 1.6 times more Potassium, 15.6 times more Sodium, 4.2 times more Zinc and 2.9 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Copper, Iron and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Broccoli has 7.6 times more Fat and 1.5 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
Both Boiled and Drained Broccoli and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Boiled and Drained Broccoli as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliBoiled White Gourd-flowered with SaltVS Frozen Chopped BroccoliBoiled BroccoliVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled BroccoliVS Boiled White Gourd-flowered with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Broccoli or Boiled White Gourd-flowered with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: