Comparing Nutrients in 14 ounces White Gourd-flowered VS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Frozen Chopped Broccoli

34%

58%

14 oz ▼

Macro Nutrients

White Gourd-flowered vs Frozen Chopped Broccoli

1.9%55.6kcal

Energy

3.56%103kcal

55.6 kcalvs103 kcal

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

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0.082%0.079g

Fat

1.2%1.15g

0.079 gvs1.15 g

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

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0.025%0.008g

Saturated Fat

0.55%0.17g

0.008 gvs0.17 g

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

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Omega 3

26%0.42g

NA gvs0.42 g

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

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0.21%0.036g

Omega 6

0.72%0.12g

0.036 gvs0.12 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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10.3%13.5g

Carbohydrate

14.6%19g

13.5 gvs19 g

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

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Sugars

7.4%5.36g

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

NA gvs5.36 g

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

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Fructose

4.54%3.3g

≤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]

NA gvs3.3 g

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

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Glucose

%2.98g

NA gvs2.98 g

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

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Sucrose

NA gvsNA g

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

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5.22%2g

Fiber

31.3%12g

2 gvs12 g

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

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4.4%2.46g

Protein

20%11g

2.46 gvs11 g

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

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Vitamins

White Gourd-flowered vs Frozen Chopped Broccoli

Vitamin A

23%206μg

RAE, retinol activity equivalents

NA μgvs206 μg

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

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9.6%0.12mg

Vitamin B1

17.5%0.21mg

Thiamine

0.12 mgvs0.21 mg

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

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6.7%0.087mg

Vitamin B2

29.3%0.38mg

Riboflavin

0.087 mgvs0.38 mg

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

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7.94%1.27mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs1.87 mg

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

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12%0.6mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.6 mgvs1.1 mg

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

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12.2%0.16mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.16 mgvs0.52 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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5.95%24μg

Vitamin B9

66.5%266μg

Folates and Folic Acid

24 μgvs266 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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44.5%40mg

Vitamin C

249%224mg

Ascorbic acid

40 mgvs224 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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Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

NA mgvs4.84 mg

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

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Vitamin K

268%322μg

Phytomenadione or phylloquinone

NA μgvs322 μg

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

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Minerals

White Gourd-flowered vs Frozen Chopped Broccoli

10.3%103mg

Calcium

22.2%222mg

103 mgvs222 mg

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

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11.5%0.1mg

Copper

16.8%0.15mg

0.1 mgvs0.15 mg

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

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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 .

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9.92%0.79mg

Iron

40%3.2mg

0.79 mgvs3.2 mg

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

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10.4%43.7mg

Magnesium

17%71.4mg

43.7 mgvs71.4 mg

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

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11.4%0.26mg

Manganese

50.7%1.17mg

0.26 mgvs1.17 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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7.37%51.6mg

Phosphorus

28.3%198mg

51.6 mgvs198 mg

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

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17.5%595mg

Potassium

24.7%841mg

595 mgvs841 mg

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

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1.44%0.79μg

Selenium

20.2%11μg

0.79 μgvs11 μg

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

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0.53%7.94mg

Sodium

6.35%95mg

7.94 mgvs95 mg

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

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25.3%2.78mg

Zinc

17.3%1.9mg

2.78 mgvs1.9 mg

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

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10.2%379g

Water

9.8%363g

379 gvs363 g

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

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Lets compare vitamin content per 14 ounces of White Gourd-flowered vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin B1, 4.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3.3 times more Vitamin B6, 11.2 times more Vitamin B9 and 5.6 times more Vitamin C than Raw White Gourd-flowered .
Both Raw White Gourd-flowered as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for White Gourd-flowered vs Frozen Chopped Broccoli:

Raw White Gourd-flowered has 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 4.5 times more Manganese, 3.8 times more Phosphorus, 1.4 times more Potassium, 14 times more Selenium and 12 times more Sodium than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Frozen Chopped Broccoli, Unprepared contains 1.4 times more Carbohydrate, 6 times more Fiber and 4.5 times more Protein than Raw White Gourd-flowered .
Both Raw White Gourd-flowered as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

White Gourd-flowered VS Boiled White Gourd-flowered Frozen Chopped BroccoliVS Boiled White Gourd-flowered White Gourd-flowered VS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 14 ounces White Gourd-flowered VS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: