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

Weight per 100 calories

Broccoli

294g

Boiled White Gourd-flowered with Salt

769g

Broccoli has 2.6 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 - Broccoli or Boiled White Gourd-flowered with Salt?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled White Gourd-flowered with Salt

16%

83%

100 kcal ▼

Macro Nutrients

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 .

Find Vegetables rich in Energy

1.12%1.1g

Fat

0.16%0.15g

1.1 gvs0.15 g

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

Find Vegetables rich in Fat

1.05%0.34g

Saturated Fat

0.048%0.015g

0.34 gvs0.015 g

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

Find Vegetables rich in Saturated Fat

11.6%0.19g

Omega 3

0.19 gvsNA g

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

Find Vegetables rich in Omega 3

0.85%0.14g

Omega 6

0.41%0.069g

0.14 gvs0.069 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

15%19.5g

Carbohydrate

18.3%24g

19.5 gvs24 g

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

Find Vegetables rich in Carbohydrate

6.9%5g

Sugars

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

5 gvsNA g

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

Find Vegetables rich in Sugars

2.76%2g

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 gvsNA g

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

Find Vegetables rich in Fructose

%1.44g

Glucose

1.44 gvsNA g

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

Find Vegetables rich in Glucose

%0.29g

Sucrose

0.29 gvsNA g

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

Find Vegetables rich in Sucrose

20%7.65g

Fiber

24.3%9.23g

7.65 gvs9.23 g

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

Find Vegetables rich in Fiber

15%8.3g

Protein

8.24%4.6g

8.3 gvs4.6 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Boiled White Gourd-flowered with Salt

10%91μg

Vitamin A

RAE, retinol activity equivalents

91 μgvsNA μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

17.4%0.21mg

Vitamin B1

18.6%0.22mg

Thiamine

0.21 mgvs0.22 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

26.5%0.34mg

Vitamin B2

13%0.17mg

Riboflavin

0.34 mgvs0.17 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

11.7%1.88mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

1.88 mgvs3 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

33.7%1.7mg

Vitamin B5

22%1.1mg

Pantothenic acid

1.7 mgvs1.1 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

39.6%0.51mg

Vitamin B6

22.5%0.29mg

Pyridoxine

0.51 mgvs0.29 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

46.3%185μg

Vitamin B9

7.7%30.8μg

Folates and Folic Acid

185 μgvs30.8 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

292%262mg

Vitamin C

72.6%65.4mg

Ascorbic acid

262 mgvs65.4 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

15.3%2.3mg

Vitamin E

Tocopherols and Tocotrienols

2.3 mgvsNA mg

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

Find Vegetables rich in Vitamin E

249%299μg

Vitamin K

Phytomenadione or phylloquinone

299 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Boiled White Gourd-flowered with Salt

14%138mg

Calcium

18.5%185mg

138 mgvs185 mg

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

Find Vegetables rich in Calcium

16%0.14mg

Copper

22.2%0.2mg

0.14 mgvs0.2 mg

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

Find Vegetables rich in Copper

Fluoride

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

NA μgvsNA μg

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

Find Vegetables rich in Fluoride

27%2.15mg

Iron

24%1.92mg

2.15 mgvs1.92 mg

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

Find Vegetables rich in Iron

14.7%61.8mg

Magnesium

20%84.6mg

61.8 mgvs84.6 mg

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

Find Vegetables rich in Magnesium

27%0.62mg

Manganese

22%0.51mg

0.62 mgvs0.51 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

27.7%194mg

Phosphorus

14.3%100mg

194 mgvs100 mg

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

Find Vegetables rich in Phosphorus

27.3%929mg

Potassium

38.5%1308mg

929 mgvs1308 mg

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

Find Vegetables rich in Potassium

13.4%7.35μg

Selenium

2.8%1.54μg

7.35 μgvs1.54 μg

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

Find Vegetables rich in Selenium

6.47%97mg

Sodium

122%1831mg

97 mgvs1831 mg

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

Find Vegetables rich in Sodium

11%1.2mg

Zinc

49%5.4mg

1.2 mgvs5.4 mg

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

Find Vegetables rich in Zinc

7.1%263g

Water

20%733g

263 gvs733 g

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

Find Vegetables rich in Water

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

Raw Broccoli has 2 times more Vitamin B2, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 6 times more Vitamin B9 and 4 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.6 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Vitamin B1 per 100 kcal.
Both Raw 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 Broccoli vs Boiled White Gourd-flowered with Salt:

Raw Broccoli has 1.2 times more Manganese, 1.9 times more Phosphorus and 4.8 times more Selenium than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.3 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 1.4 times more Potassium, 18.9 times more Sodium, 4.5 times more Zinc and 2.8 times more Water than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Broccoli has 7.1 times more Fat, 21.8 times more Saturated Fat and 1.8 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
Both Raw Broccoli and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Raw 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:

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

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: