Comparing Nutrients in 14 ounces White Gourd-flowered VS Broccoli

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

White Gourd-flowered vs Broccoli

1.9%55.6kcal

Energy

4.65%135kcal

55.6 kcalvs135 kcal

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

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0.082%0.079g

Fat

1.5%1.47g

0.079 gvs1.47 g

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

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0.025%0.008g

Saturated Fat

1.4%0.45g

0.008 gvs0.45 g

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

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Omega 3

15.6%0.25g

NA gvs0.25 g

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

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0.21%0.036g

Omega 6

1.14%0.19g

0.036 gvs0.19 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

20.3%26.4g

13.5 gvs26.4 g

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

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Sugars

9.3%6.75g

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

NA gvs6.75 g

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

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Fructose

3.72%2.7g

≤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 gvs2.7 g

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

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Glucose

%1.94g

NA gvs1.94 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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5.22%2g

Fiber

27%10.3g

2 gvs10.3 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 Broccoli

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

NA μgvs123 μg

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

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9.6%0.12mg

Vitamin B1

23.5%0.28mg

Thiamine

0.12 mgvs0.28 mg

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

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6.7%0.087mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.087 mgvs0.46 mg

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

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7.94%1.27mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs2.54 mg

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

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12%0.6mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

0.6 mgvs2.27 mg

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

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12.2%0.16mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.16 mgvs0.69 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

62.5%250μg

Folates and Folic Acid

24 μgvs250 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

393%354mg

Ascorbic acid

40 mgvs354 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

20.6%3.1mg

Tocopherols and Tocotrienols

NA mgvs3.1 mg

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

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Vitamin K

336%403μg

Phytomenadione or phylloquinone

NA μgvs403 μg

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

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Minerals

White Gourd-flowered vs Broccoli

10.3%103mg

Calcium

18.7%187mg

103 mgvs187 mg

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

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11.5%0.1mg

Copper

21.6%0.19mg

0.1 mgvs0.19 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

36.2%2.9mg

0.79 mgvs2.9 mg

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

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10.4%43.7mg

Magnesium

20%83.3mg

43.7 mgvs83.3 mg

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

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11.4%0.26mg

Manganese

36.2%0.83mg

0.26 mgvs0.83 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

37.4%262mg

51.6 mgvs262 mg

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

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17.5%595mg

Potassium

37%1254mg

595 mgvs1254 mg

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

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1.44%0.79μg

Selenium

18%9.92μg

0.79 μgvs9.92 μg

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

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0.53%7.94mg

Sodium

8.73%131mg

7.94 mgvs131 mg

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

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25.3%2.78mg

Zinc

14.8%1.63mg

2.78 mgvs1.63 mg

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

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10.2%379g

Water

9.58%354g

379 gvs354 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 Broccoli:

Raw Broccoli contains 2.4 times more Vitamin B1, 5.3 times more Vitamin B2, 2 times more Vitamin B3, 3.8 times more Vitamin B5, 4.4 times more Vitamin B6, 10.5 times more Vitamin B9 and 8.8 times more Vitamin C than Raw White Gourd-flowered .
Both Raw White Gourd-flowered as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

Raw White Gourd-flowered has 1.7 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 1.8 times more Calcium, 1.9 times more Copper, 3.7 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese, 5.1 times more Phosphorus, 2.1 times more Potassium, 12.5 times more Selenium and 16.5 times more Sodium than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Raw Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli contains 2.4 times more Energy, 2 times more Carbohydrate, 5.2 times more Fiber and 4.5 times more Protein than Raw White Gourd-flowered .
Both Raw White Gourd-flowered as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

White Gourd-flowered VS Boiled White Gourd-flowered BroccoliVS Boiled White Gourd-flowered White Gourd-flowered VS Boiled BroccoliBroccoliVS Boiled Broccoli

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Comparing Nutrients in 14 ounces White Gourd-flowered VS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: