Comparing Nutrients in 1 kilogram BroccoliVS Boiled White Gourd-flowered

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled White Gourd-flowered

14%

85%

1 kg ▼

Macro Nutrients

Broccolivs Boiled White Gourd-flowered

11.7%340kcal

Energy

5.17%150kcal

340 kcalvs150 kcal

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

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3.8%3.7g

Fat

0.21%0.2g

3.7 gvs0.2 g

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

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3.56%1.14g

Saturated Fat

0.063%0.02g

1.14 gvs0.02 g

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

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39.4%0.63g

Omega 3

0.63 gvsNA g

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

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2.9%0.49g

Omega 6

0.53%0.09g

0.49 gvs0.09 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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51%66.4g

Carbohydrate

28.4%37g

66.4 gvs37 g

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

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23.4%17g

Sugars

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

17 gvsNA g

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

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9.38%6.8g

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]

6.8 gvsNA g

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

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%4.9g

Glucose

4.9 gvsNA g

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

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%1g

Sucrose

1 gvsNA g

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

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68.4%26g

Fiber

31.6%12g

26 gvs12 g

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

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50.4%28g

Protein

10.7%6g

28 gvs6 g

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

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Vitamins

Broccolivs Boiled White Gourd-flowered

34.4%310μg

Vitamin A

RAE, retinol activity equivalents

310 μgvsNA μg

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

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59%0.71mg

Vitamin B1

24%0.29mg

Thiamine

0.71 mgvs0.29 mg

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

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90%1.17mg

Vitamin B2

17%0.22mg

Riboflavin

1.17 mgvs0.22 mg

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

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40%6.4mg

Vitamin B3

24.4%3.9mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs3.9 mg

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

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115%5.73mg

Vitamin B5

28.8%1.44mg

Pantothenic acid

5.73 mgvs1.44 mg

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

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135%1.75mg

Vitamin B6

29.2%0.38mg

Pyridoxine

1.75 mgvs0.38 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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158%630μg

Vitamin B9

10%40μg

Folates and Folic Acid

630 μgvs40 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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991%892mg

Vitamin C

94%85mg

Ascorbic acid

892 mgvs85 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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52%7.8mg

Vitamin E

Tocopherols and Tocotrienols

7.8 mgvsNA mg

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

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847%1016μg

Vitamin K

Phytomenadione or phylloquinone

1016 μgvsNA μg

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

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Minerals

Broccolivs Boiled White Gourd-flowered

47%470mg

Calcium

24%240mg

470 mgvs240 mg

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

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54.4%0.49mg

Copper

29%0.26mg

0.49 mgvs0.26 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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91%7.3mg

Iron

31.3%2.5mg

7.3 mgvs2.5 mg

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

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50%210mg

Magnesium

26%110mg

210 mgvs110 mg

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

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91%2.1mg

Manganese

28.7%0.66mg

2.1 mgvs0.66 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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94%660mg

Phosphorus

18.6%130mg

660 mgvs130 mg

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

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93%3160mg

Potassium

50%1700mg

3160 mgvs1700 mg

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

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45.5%25μg

Selenium

3.64%2μg

25 μgvs2 μg

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

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22%330mg

Sodium

1.33%20mg

330 mgvs20 mg

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

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37.3%4.1mg

Zinc

63.6%7mg

4.1 mgvs7 mg

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

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24%893g

Water

25.8%953g

893 gvs953 g

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

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Lets compare vitamin content per 1 kilogram of Broccoli vs Boiled White Gourd-flowered :

Raw Broccoli has 2.4 times more Vitamin B1, 5.3 times more Vitamin B2, 1.6 times more Vitamin B3, 4 times more Vitamin B5, 4.6 times more Vitamin B6, 15.8 times more Vitamin B9 and 10.5 times more Vitamin C than Boiled and Drained White Gourd-flowered .
Both Raw Broccoli as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Boiled White Gourd-flowered :

Raw Broccoli has 2 times more Calcium, 1.9 times more Copper, 2.9 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese, 5.1 times more Phosphorus, 1.9 times more Potassium, 12.5 times more Selenium and 16.5 times more Sodium than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.7 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 2.3 times more Energy, 1.8 times more Carbohydrate, 2.2 times more Fiber and 4.7 times more Protein than Boiled and Drained White Gourd-flowered .
Both Raw Broccoli as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliBoiled White Gourd-flowered VS Boiled BroccoliBroccoliVS Dishcloth GourdBoiled White Gourd-flowered VS Dishcloth Gourd

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Comparing Nutrients in 1 kilogram BroccoliVS Boiled White Gourd-flowered

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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