Comparing Nutrients in 300 calories White Gourd-flowered VS Boiled Broccoli

Weight per 300 calories

White Gourd-flowered

2143g

Boiled Broccoli

857g

Boiled and Drained Broccoli has 2.5 times more energy per unit of mass than Raw White Gourd-flowered , which is low in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

White Gourd-flowered vs Boiled Broccoli

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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0.44%0.43g

Fat

3.62%3.5g

0.43 gvs3.5 g

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

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0.13%0.043g

Saturated Fat

2.1%0.68g

0.043 gvs0.68 g

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

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Omega 3

63.8%1g

NA gvs1 g

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

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1.13%0.19g

Omega 6

2.57%0.44g

0.19 gvs0.44 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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56%72.6g

Carbohydrate

47.3%61.5g

72.6 gvs61.5 g

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

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Sugars

16.4%12g

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

NA gvs12 g

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

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Fructose

8.75%6.34g

≤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 gvs6.34 g

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

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Glucose

%4.2g

NA gvs4.2 g

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

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Sucrose

%0.69g

NA gvs0.69 g

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

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28%10.7g

Fiber

74.4%28.3g

10.7 gvs28.3 g

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

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23.7%13.3g

Protein

36.4%20.4g

13.3 gvs20.4 g

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

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Vitamins

White Gourd-flowered vs Boiled Broccoli

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

NA μgvs660 μg

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

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51.8%0.62mg

Vitamin B1

45%0.54mg

Thiamine

0.62 mgvs0.54 mg

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

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36.3%0.47mg

Vitamin B2

81%1.05mg

Riboflavin

0.47 mgvs1.05 mg

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

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43%6.86mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

6.86 mgvs4.74 mg

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

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65%3.26mg

Vitamin B5

106%5.3mg

Pantothenic acid

3.26 mgvs5.3 mg

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

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66%0.86mg

Vitamin B6

132%1.7mg

Pyridoxine

0.86 mgvs1.7 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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32%129μg

Vitamin B9

231%926μg

Folates and Folic Acid

129 μgvs926 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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240%216mg

Vitamin C

618%556mg

Ascorbic acid

216 mgvs556 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

83%12.4mg

Tocopherols and Tocotrienols

NA mgvs12.4 mg

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

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Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

NA μgvs1209 μg

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

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Minerals

White Gourd-flowered vs Boiled Broccoli

55.7%557mg

Calcium

34.3%343mg

557 mgvs343 mg

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

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62%0.56mg

Copper

58%0.52mg

0.56 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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53.6%4.3mg

Iron

71.8%5.74mg

4.3 mgvs5.74 mg

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

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56%236mg

Magnesium

43%180mg

236 mgvs180 mg

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

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61.5%1.4mg

Manganese

72.3%1.66mg

1.4 mgvs1.66 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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39.8%279mg

Phosphorus

82%574mg

279 mgvs574 mg

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

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95%3214mg

Potassium

74%2511mg

3214 mgvs2511 mg

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

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7.8%4.3μg

Selenium

25%13.7μg

4.3 μgvs13.7 μg

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

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2.86%43mg

Sodium

23.4%351mg

43 mgvs351 mg

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

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136%15mg

Zinc

35%3.86mg

15 mgvs3.86 mg

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

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55.3%2047g

Water

20.7%765g

2047 gvs765 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 White Gourd-flowered vs Boiled Broccoli:

Raw White Gourd-flowered has 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.2 times more Vitamin B2, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 7.2 times more Vitamin B9 and 2.6 times more Vitamin C than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 300 kcal.
Both Raw White Gourd-flowered as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw White Gourd-flowered has 1.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Potassium, 3.9 times more Zinc and 2.7 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Iron, 2.1 times more Phosphorus, 3.2 times more Selenium and 8.2 times more Sodium than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Broccoli have similar amounts of Copper and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli contains 8.2 times more Fat, 2.6 times more Fiber and 1.5 times more Protein than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw White Gourd-flowered as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

White Gourd-flowered VS Boiled White Gourd-flowered Boiled BroccoliVS Boiled White Gourd-flowered White Gourd-flowered VS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories White Gourd-flowered VS Boiled Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: