Comparing Nutrients in 300 calories White Gourd-flowered VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

White Gourd-flowered

2143g

Cooked Chopped Frozen Broccoli

1071g

Boiled Chopped Frozen Broccoli has 2 times more energy per unit of mass than Raw White Gourd-flowered , which is very 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 Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Cooked Chopped Frozen Broccoli

36%

61%

300 kcal ▼

Macro Nutrients

White Gourd-flowered vs Cooked Chopped Frozen Broccoli

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

0.44%0.43g

Fat

1.33%1.3g

0.43 gvs1.3 g

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

Find Vegetables rich in Fat

0.13%0.043g

Saturated Fat

0.6%0.19g

0.043 gvs0.19 g

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

Find Vegetables rich in Saturated Fat

Omega 3

28%0.45g

NA gvs0.45 g

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

Find Vegetables rich in Omega 3

1.13%0.19g

Omega 6

0.82%0.14g

0.19 gvs0.14 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

56%72.6g

Carbohydrate

44%57.3g

72.6 gvs57.3 g

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

Find Vegetables rich in Carbohydrate

Sugars

21.7%15.8g

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

NA gvs15.8 g

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

Find Vegetables rich in Sugars

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]

NA gvsNA g

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

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

28%10.7g

Fiber

84.6%32g

10.7 gvs32 g

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

Find Vegetables rich in Fiber

23.7%13.3g

Protein

59.3%33.2g

13.3 gvs33.2 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

White Gourd-flowered vs Cooked Chopped Frozen Broccoli

Vitamin A

60.7%546μg

RAE, retinol activity equivalents

NA μgvs546 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

51.8%0.62mg

Vitamin B1

49%0.59mg

Thiamine

0.62 mgvs0.59 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

36.3%0.47mg

Vitamin B2

66.8%0.87mg

Riboflavin

0.47 mgvs0.87 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

43%6.86mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

6.86 mgvs4.9 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

65%3.26mg

Vitamin B5

58.7%2.94mg

Pantothenic acid

3.26 mgvs2.94 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

66%0.86mg

Vitamin B6

107%1.4mg

Pyridoxine

0.86 mgvs1.4 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

32%129μg

Vitamin B9

150%600μg

Folates and Folic Acid

129 μgvs600 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

240%216mg

Vitamin C

477%430mg

Ascorbic acid

216 mgvs430 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

Vitamin E

94%14mg

Tocopherols and Tocotrienols

NA mgvs14 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

787%944μg

Phytomenadione or phylloquinone

NA μgvs944 μg

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

Find Vegetables rich in Vitamin K

Minerals

White Gourd-flowered vs Cooked Chopped Frozen Broccoli

55.7%557mg

Calcium

35.4%354mg

557 mgvs354 mg

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

Find Vegetables rich in Calcium

62%0.56mg

Copper

40.5%0.36mg

0.56 mgvs0.36 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

53.6%4.3mg

Iron

81.7%6.54mg

4.3 mgvs6.54 mg

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

Find Vegetables rich in Iron

56%236mg

Magnesium

33%139mg

236 mgvs139 mg

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

Find Vegetables rich in Magnesium

61.5%1.4mg

Manganese

104%2.4mg

1.4 mgvs2.4 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

39.8%279mg

Phosphorus

75%525mg

279 mgvs525 mg

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

Find Vegetables rich in Phosphorus

95%3214mg

Potassium

44.7%1521mg

3214 mgvs1521 mg

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

Find Vegetables rich in Potassium

7.8%4.3μg

Selenium

13.6%7.5μg

4.3 μgvs7.5 μg

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

Find Vegetables rich in Selenium

2.86%43mg

Sodium

7.86%118mg

43 mgvs118 mg

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

Find Vegetables rich in Sodium

136%15mg

Zinc

27.3%3mg

15 mgvs3 mg

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

Find Vegetables rich in Zinc

55.3%2047g

Water

26.3%972g

2047 gvs972 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 White Gourd-flowered vs Cooked Chopped Frozen Broccoli:

Raw White Gourd-flowered has 1.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.8 times more Vitamin B2, 1.6 times more Vitamin B6, 4.7 times more Vitamin B9 and 2 times more Vitamin C than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
Both Raw White Gourd-flowered as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for White Gourd-flowered vs Cooked Chopped Frozen Broccoli:

Raw White Gourd-flowered has 1.6 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 2.1 times more Potassium, 5 times more Zinc and 2.1 times more Water than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.5 times more Iron, 1.7 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Selenium and 2.8 times more Sodium than Raw White Gourd-flowered .

Comparison of macro-nutrients per 300 calories:

Raw White Gourd-flowered has 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 3 times more Fiber and 2.5 times more Protein than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
Both Raw White Gourd-flowered as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

White Gourd-flowered VS Boiled White Gourd-flowered Cooked Chopped Frozen BroccoliVS Boiled White Gourd-flowered White Gourd-flowered VS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 300 calories White Gourd-flowered VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - White Gourd-flowered or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: