Comparing Nutrients in 300 calories BroccoliVS Boiled White Gourd-flowered

Weight per 300 calories

Broccoli

882g

Boiled White Gourd-flowered

2000g

Broccoli has 2.3 times more energy per 100g than Boiled White Gourd-flowered . It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled White Gourd-flowered

14%

85%

300 kcal ▼

Macro Nutrients

Broccolivs Boiled White Gourd-flowered

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

3.37%3.26g

Fat

0.41%0.4g

3.26 gvs0.4 g

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

Find Vegetables rich in Fat

3.14%1g

Saturated Fat

0.13%0.04g

1 gvs0.04 g

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

Find Vegetables rich in Saturated Fat

34.7%0.56g

Omega 3

0.56 gvsNA g

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

Find Vegetables rich in Omega 3

2.54%0.43g

Omega 6

1.06%0.18g

0.43 gvs0.18 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

45%58.6g

Carbohydrate

56.8%73.8g

58.6 gvs73.8 g

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

Find Vegetables rich in Carbohydrate

20.7%15g

Sugars

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

15 gvsNA g

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

Find Vegetables rich in Sugars

8.28%6g

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 gvsNA g

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

Find Vegetables rich in Fructose

%4.32g

Glucose

4.32 gvsNA g

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

Find Vegetables rich in Glucose

%0.88g

Sucrose

0.88 gvsNA g

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

Find Vegetables rich in Sucrose

60.4%23g

Fiber

63%24g

23 gvs24 g

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

Find Vegetables rich in Fiber

44.4%25g

Protein

21.4%12g

25 gvs12 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

30.4%274μg

Vitamin A

RAE, retinol activity equivalents

274 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

52.2%0.63mg

Vitamin B1

48.3%0.58mg

Thiamine

0.63 mgvs0.58 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

79.4%1.03mg

Vitamin B2

34%0.44mg

Riboflavin

1.03 mgvs0.44 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

35.2%5.64mg

Vitamin B3

48.8%7.8mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs7.8 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

101%5.06mg

Vitamin B5

57.6%2.88mg

Pantothenic acid

5.06 mgvs2.88 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

119%1.54mg

Vitamin B6

58.5%0.76mg

Pyridoxine

1.54 mgvs0.76 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

139%556μg

Vitamin B9

20%80μg

Folates and Folic Acid

556 μgvs80 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

875%787mg

Vitamin C

189%170mg

Ascorbic acid

787 mgvs170 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

46%6.9mg

Vitamin E

Tocopherols and Tocotrienols

6.9 mgvsNA mg

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

Find Vegetables rich in Vitamin E

747%896μg

Vitamin K

Phytomenadione or phylloquinone

896 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

41.5%415mg

Calcium

48%480mg

415 mgvs480 mg

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

Find Vegetables rich in Calcium

48%0.43mg

Copper

57.8%0.52mg

0.43 mgvs0.52 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

80.5%6.44mg

Iron

62.5%5mg

6.44 mgvs5 mg

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

Find Vegetables rich in Iron

44%185mg

Magnesium

52.4%220mg

185 mgvs220 mg

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

Find Vegetables rich in Magnesium

80.6%1.85mg

Manganese

57.4%1.32mg

1.85 mgvs1.32 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

83%582mg

Phosphorus

37%260mg

582 mgvs260 mg

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

Find Vegetables rich in Phosphorus

82%2788mg

Potassium

100%3400mg

2788 mgvs3400 mg

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

Find Vegetables rich in Potassium

40%22μg

Selenium

7.27%4μg

22 μgvs4 μg

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

Find Vegetables rich in Selenium

19.4%291mg

Sodium

2.67%40mg

291 mgvs40 mg

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

Find Vegetables rich in Sodium

33%3.6mg

Zinc

127%14mg

3.6 mgvs14 mg

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

Find Vegetables rich in Zinc

21.3%788g

Water

51.5%1906g

788 gvs1906 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Broccoli vs Boiled White Gourd-flowered :

Raw Broccoli has 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 6.9 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.4 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Broccoli as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Boiled White Gourd-flowered :

Raw Broccoli has 1.3 times more Iron, 1.4 times more Manganese, 2.2 times more Phosphorus, 5.5 times more Selenium and 7.3 times more Sodium than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 3.9 times more Zinc and 2.4 times more Water than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Calcium, Copper, Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 8.2 times more Fat, 25.1 times more Saturated Fat and 2.1 times more Protein than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.3 times more Carbohydrate than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Energy and Fiber per 300 kcal.
Both Raw Broccoli as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Boiled White Gourd-flowered

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: