Comparing Nutrients in 500 calories Boiled BroccoliVS Boiled White Gourd-flowered

Weight per 500 calories

Boiled Broccoli

1429g

Boiled White Gourd-flowered

3333g

Boiled 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 500 calories - Boiled Broccoli or Boiled White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Boiled White Gourd-flowered

14%

85%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Boiled White Gourd-flowered

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.04%5.86g

Fat

0.69%0.67g

5.86 gvs0.67 g

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

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3.53%1.13g

Saturated Fat

0.21%0.067g

1.13 gvs0.067 g

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

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106%1.7g

Omega 3

1.7 gvsNA g

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

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4.3%0.73g

Omega 6

1.76%0.3g

0.73 gvs0.3 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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79%103g

Carbohydrate

95%123g

103 gvs123 g

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

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27.4%20g

Sugars

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

20 gvsNA g

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

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14.6%10.6g

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]

10.6 gvsNA g

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

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%7g

Glucose

7 gvsNA g

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

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%1.14g

Sucrose

1.14 gvsNA g

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

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124%47g

Fiber

105%40g

47 gvs40 g

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

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60.7%34g

Protein

35.7%20g

34 gvs20 g

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

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Vitamins

Boiled Broccolivs Boiled White Gourd-flowered

122%1100μg

Vitamin A

RAE, retinol activity equivalents

1100 μgvsNA μg

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

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75%0.9mg

Vitamin B1

80.6%0.97mg

Thiamine

0.9 mgvs0.97 mg

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

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135%1.76mg

Vitamin B2

56.4%0.73mg

Riboflavin

1.76 mgvs0.73 mg

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

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49.4%7.9mg

Vitamin B3

81.3%13mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs13 mg

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

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176%8.8mg

Vitamin B5

96%4.8mg

Pantothenic acid

8.8 mgvs4.8 mg

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

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220%2.86mg

Vitamin B6

97%1.27mg

Pyridoxine

2.86 mgvs1.27 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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386%1543μg

Vitamin B9

33.3%133μg

Folates and Folic Acid

1543 μgvs133 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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1030%927mg

Vitamin C

315%283mg

Ascorbic acid

927 mgvs283 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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138%20.7mg

Vitamin E

Tocopherols and Tocotrienols

20.7 mgvsNA mg

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

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1680%2016μg

Vitamin K

Phytomenadione or phylloquinone

2016 μgvsNA μg

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

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Minerals

Boiled Broccolivs Boiled White Gourd-flowered

57%571mg

Calcium

80%800mg

571 mgvs800 mg

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

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97%0.87mg

Copper

96%0.87mg

0.87 mgvs0.87 mg

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

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1.43%57μg

Fluoride

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

57 μgvsNA μg

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

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120%9.57mg

Iron

104%8.33mg

9.57 mgvs8.33 mg

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

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71.4%300mg

Magnesium

87.3%367mg

300 mgvs367 mg

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

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120%2.77mg

Manganese

96%2.2mg

2.77 mgvs2.2 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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137%957mg

Phosphorus

62%433mg

957 mgvs433 mg

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

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123%4186mg

Potassium

167%5667mg

4186 mgvs5667 mg

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

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41.6%23μg

Selenium

12%6.67μg

23 μgvs6.67 μg

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

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39%586mg

Sodium

4.44%66.7mg

586 mgvs66.7 mg

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

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58.4%6.43mg

Zinc

212%23.3mg

6.43 mgvs23.3 mg

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

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34.5%1275g

Water

86%3177g

1275 gvs3177 g

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

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Lets compare vitamin content per 500 calories of Boiled Broccoli vs Boiled White Gourd-flowered :

Boiled and Drained Broccoli has 2.4 times more Vitamin B2, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6, 11.6 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.6 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B1 per 500 kcal.
Both Boiled and Drained Broccoli as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Boiled White Gourd-flowered :

Boiled and Drained Broccoli has 1.3 times more Manganese, 2.2 times more Phosphorus, 3.4 times more Selenium and 8.8 times more Sodium than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.4 times more Calcium, 1.4 times more Potassium, 3.6 times more Zinc and 2.5 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Copper, Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 8.8 times more Fat and 1.7 times more Protein than Boiled and Drained White Gourd-flowered .
Both Boiled and Drained Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Boiled and Drained Broccoli as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliBoiled White Gourd-flowered VS Frozen Chopped BroccoliBoiled BroccoliVS Dishcloth GourdBoiled White Gourd-flowered VS Dishcloth Gourd

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Boiled White Gourd-flowered

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Boiled White Gourd-flowered ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: