Comparing Nutrients in 300 calories White Gourd-flowered VS Broccoli

Weight per 300 calories

White Gourd-flowered

2143g

Broccoli

882g

Raw Broccoli has 2.4 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 Broccoli?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

White Gourd-flowered vs 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

3.37%3.26g

0.43 gvs3.26 g

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

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0.13%0.043g

Saturated Fat

3.14%1g

0.043 gvs1 g

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

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Omega 3

34.7%0.56g

NA gvs0.56 g

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

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1.13%0.19g

Omega 6

2.54%0.43g

0.19 gvs0.43 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

45%58.6g

72.6 gvs58.6 g

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

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Sugars

20.7%15g

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

NA gvs15 g

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

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Fructose

8.28%6g

≤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 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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28%10.7g

Fiber

60.4%23g

10.7 gvs23 g

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

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23.7%13.3g

Protein

44.4%25g

13.3 gvs25 g

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

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Vitamins

White Gourd-flowered vs Broccoli

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

NA μgvs274 μg

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

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51.8%0.62mg

Vitamin B1

52.2%0.63mg

Thiamine

0.62 mgvs0.63 mg

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

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36.3%0.47mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.47 mgvs1.03 mg

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

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43%6.86mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

6.86 mgvs5.64 mg

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

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65%3.26mg

Vitamin B5

101%5.06mg

Pantothenic acid

3.26 mgvs5.06 mg

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

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66%0.86mg

Vitamin B6

119%1.54mg

Pyridoxine

0.86 mgvs1.54 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

139%556μg

Folates and Folic Acid

129 μgvs556 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

875%787mg

Ascorbic acid

216 mgvs787 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

46%6.9mg

Tocopherols and Tocotrienols

NA mgvs6.9 mg

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

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Vitamin K

747%896μg

Phytomenadione or phylloquinone

NA μgvs896 μg

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

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Minerals

White Gourd-flowered vs Broccoli

55.7%557mg

Calcium

41.5%415mg

557 mgvs415 mg

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

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62%0.56mg

Copper

48%0.43mg

0.56 mgvs0.43 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

80.5%6.44mg

4.3 mgvs6.44 mg

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

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56%236mg

Magnesium

44%185mg

236 mgvs185 mg

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

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61.5%1.4mg

Manganese

80.6%1.85mg

1.4 mgvs1.85 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

83%582mg

279 mgvs582 mg

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

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95%3214mg

Potassium

82%2788mg

3214 mgvs2788 mg

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

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7.8%4.3μg

Selenium

40%22μg

4.3 μgvs22 μg

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

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2.86%43mg

Sodium

19.4%291mg

43 mgvs291 mg

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

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136%15mg

Zinc

33%3.6mg

15 mgvs3.6 mg

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

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55.3%2047g

Water

21.3%788g

2047 gvs788 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 Broccoli:

Raw White Gourd-flowered has 1.2 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 2.2 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.6 times more Vitamin C than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Raw Broccoli have similar amounts of Vitamin B1 per 300 kcal.
Both Raw White Gourd-flowered as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw White Gourd-flowered has 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 4.1 times more Zinc and 2.6 times more Water than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Iron, 1.3 times more Manganese, 2.1 times more Phosphorus, 5.1 times more Selenium and 6.8 times more Sodium than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Raw Broccoli have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw White Gourd-flowered has 1.2 times more Carbohydrate than Raw Broccoli.
While Raw Broccoli contains 7.6 times more Fat, 23.5 times more Saturated Fat, 2.1 times more Fiber and 1.9 times more Protein than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Raw White Gourd-flowered as well as Raw 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 BroccoliVS Boiled White Gourd-flowered White Gourd-flowered VS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories White Gourd-flowered VS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: