Comparing Nutrients in 300 calories Boiled BroccoliVS Boiled White Gourd-flowered with Salt

Weight per 300 calories

Boiled Broccoli

857g

Boiled White Gourd-flowered with Salt

2308g

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 300 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%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Boiled White Gourd-flowered with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.62%3.5g

Fat

0.48%0.46g

3.5 gvs0.46 g

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

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2.1%0.68g

Saturated Fat

0.14%0.046g

0.68 gvs0.046 g

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

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63.8%1g

Omega 3

1 gvsNA g

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

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2.57%0.44g

Omega 6

1.22%0.21g

0.44 gvs0.21 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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47.3%61.5g

Carbohydrate

55%71.5g

61.5 gvs71.5 g

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

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16.4%12g

Sugars

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

12 gvsNA g

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

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8.75%6.34g

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]

6.34 gvsNA g

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

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%4.2g

Glucose

4.2 gvsNA g

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

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%0.69g

Sucrose

0.69 gvsNA g

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

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74.4%28.3g

Fiber

73%27.7g

28.3 gvs27.7 g

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

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36.4%20.4g

Protein

24.7%14g

20.4 gvs14 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

73.3%660μg

Vitamin A

RAE, retinol activity equivalents

660 μgvsNA μg

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

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45%0.54mg

Vitamin B1

55.8%0.67mg

Thiamine

0.54 mgvs0.67 mg

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

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81%1.05mg

Vitamin B2

39%0.51mg

Riboflavin

1.05 mgvs0.51 mg

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

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29.6%4.74mg

Vitamin B3

56.3%9mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs9 mg

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

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106%5.3mg

Vitamin B5

66.5%3.32mg

Pantothenic acid

5.3 mgvs3.32 mg

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

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132%1.7mg

Vitamin B6

67.5%0.88mg

Pyridoxine

1.7 mgvs0.88 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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231%926μg

Vitamin B9

23%92μg

Folates and Folic Acid

926 μgvs92 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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618%556mg

Vitamin C

218%196mg

Ascorbic acid

556 mgvs196 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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83%12.4mg

Vitamin E

Tocopherols and Tocotrienols

12.4 mgvsNA mg

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

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1008%1209μg

Vitamin K

Phytomenadione or phylloquinone

1209 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

34.3%343mg

Calcium

55.4%554mg

343 mgvs554 mg

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

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58%0.52mg

Copper

66.7%0.6mg

0.52 mgvs0.6 mg

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

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0.86%34.3μg

Fluoride

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

34.3 μgvsNA μg

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

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71.8%5.74mg

Iron

72%5.77mg

5.74 mgvs5.77 mg

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

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43%180mg

Magnesium

60.4%254mg

180 mgvs254 mg

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

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72.3%1.66mg

Manganese

66.2%1.52mg

1.66 mgvs1.52 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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82%574mg

Phosphorus

43%300mg

574 mgvs300 mg

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

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74%2511mg

Potassium

115%3923mg

2511 mgvs3923 mg

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

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25%13.7μg

Selenium

8.4%4.6μg

13.7 μgvs4.6 μg

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

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23.4%351mg

Sodium

366%5492mg

351 mgvs5492 mg

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

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35%3.86mg

Zinc

147%16mg

3.86 mgvs16 mg

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

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20.7%765g

Water

59.5%2200g

765 gvs2200 g

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

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Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 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 300 calories Boiled BroccoliVS Boiled White Gourd-flowered with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Boiled White Gourd-flowered with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: