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

Weight per 300 calories

White Gourd-flowered

2143g

Frozen Chopped Broccoli

1154g

Frozen Chopped Broccoli, Unprepared has 1.9 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 Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Frozen Chopped Broccoli

34%

58%

300 kcal ▼

Macro Nutrients

White Gourd-flowered vs Frozen Chopped 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

3.45%3.35g

0.43 gvs3.35 g

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

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0.13%0.043g

Saturated Fat

1.6%0.51g

0.043 gvs0.51 g

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

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Omega 3

75.7%1.2g

NA gvs1.2 g

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

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1.13%0.19g

Omega 6

2.1%0.36g

0.19 gvs0.36 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

42.4%55g

72.6 gvs55 g

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

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Sugars

21.5%15.6g

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

NA gvs15.6 g

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

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Fructose

13.2%9.58g

≤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 gvs9.58 g

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

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Glucose

%8.65g

NA gvs8.65 g

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

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Sucrose

NA gvsNA g

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

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28%10.7g

Fiber

91%34.6g

10.7 gvs34.6 g

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

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23.7%13.3g

Protein

58%32.4g

13.3 gvs32.4 g

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

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Vitamins

White Gourd-flowered vs Frozen Chopped Broccoli

Vitamin A

66.7%600μg

RAE, retinol activity equivalents

NA μgvs600 μg

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

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51.8%0.62mg

Vitamin B1

51%0.61mg

Thiamine

0.62 mgvs0.61 mg

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

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36.3%0.47mg

Vitamin B2

85.2%1.1mg

Riboflavin

0.47 mgvs1.1 mg

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

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43%6.86mg

Vitamin B3

34%5.42mg

Niacin, nicotinic acid, niacinamide

6.86 mgvs5.42 mg

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

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65%3.26mg

Vitamin B5

64.4%3.2mg

Pantothenic acid

3.26 mgvs3.2 mg

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

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66%0.86mg

Vitamin B6

115%1.5mg

Pyridoxine

0.86 mgvs1.5 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

193%773μg

Folates and Folic Acid

129 μgvs773 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

723%651mg

Ascorbic acid

216 mgvs651 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

94%14mg

Tocopherols and Tocotrienols

NA mgvs14 mg

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

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Vitamin K

780%936μg

Phytomenadione or phylloquinone

NA μgvs936 μg

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

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Minerals

White Gourd-flowered vs Frozen Chopped Broccoli

55.7%557mg

Calcium

64.6%646mg

557 mgvs646 mg

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

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62%0.56mg

Copper

48.7%0.44mg

0.56 mgvs0.44 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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53.6%4.3mg

Iron

117%9.35mg

4.3 mgvs9.35 mg

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

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56%236mg

Magnesium

49.5%208mg

236 mgvs208 mg

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

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61.5%1.4mg

Manganese

147%3.4mg

1.4 mgvs3.4 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

82.4%577mg

279 mgvs577 mg

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

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95%3214mg

Potassium

72%2446mg

3214 mgvs2446 mg

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

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7.8%4.3μg

Selenium

58.7%32.3μg

4.3 μgvs32.3 μg

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

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2.86%43mg

Sodium

18.5%277mg

43 mgvs277 mg

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

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136%15mg

Zinc

50.3%5.54mg

15 mgvs5.54 mg

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

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55.3%2047g

Water

28.5%1055g

2047 gvs1055 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 Frozen Chopped Broccoli:

Raw White Gourd-flowered has 1.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Vitamin B2, 1.8 times more Vitamin B6, 6 times more Vitamin B9 and 3 times more Vitamin C than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
Both Raw White Gourd-flowered as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw White Gourd-flowered has 1.3 times more Copper, 1.3 times more Potassium, 2.7 times more Zinc and 1.9 times more Water than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Iron, 2.4 times more Manganese, 2.1 times more Phosphorus, 7.5 times more Selenium and 6.5 times more Sodium than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw White Gourd-flowered has 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 7.8 times more Fat, 3.2 times more Fiber and 2.4 times more Protein than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
Both Raw White Gourd-flowered as well as Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped BroccoliVS Boiled White Gourd-flowered White Gourd-flowered VS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: