Comparing Nutrients in 500 calories BroccoliVS Boiled White Gourd-flowered

Weight per 500 calories

Broccoli

1471g

Boiled White Gourd-flowered

3333g

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 - Broccoli or Boiled White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled White Gourd-flowered

14%

85%

500 kcal ▼

Macro Nutrients

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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5.6%5.44g

Fat

0.69%0.67g

5.44 gvs0.67 g

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

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5.24%1.68g

Saturated Fat

0.21%0.067g

1.68 gvs0.067 g

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

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58%0.93g

Omega 3

0.93 gvsNA g

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

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4.24%0.72g

Omega 6

1.76%0.3g

0.72 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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75%98g

Carbohydrate

95%123g

98 gvs123 g

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

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34.5%25g

Sugars

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

25 gvsNA g

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

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13.8%10g

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 gvsNA g

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

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%7.2g

Glucose

7.2 gvsNA g

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

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%1.47g

Sucrose

1.47 gvsNA g

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

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101%38.2g

Fiber

105%40g

38.2 gvs40 g

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

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74%41.5g

Protein

35.7%20g

41.5 gvs20 g

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

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Vitamins

Broccolivs Boiled White Gourd-flowered

50.7%456μg

Vitamin A

RAE, retinol activity equivalents

456 μgvsNA μg

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

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87%1.04mg

Vitamin B1

80.6%0.97mg

Thiamine

1.04 mgvs0.97 mg

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

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132%1.72mg

Vitamin B2

56.4%0.73mg

Riboflavin

1.72 mgvs0.73 mg

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

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58.7%9.4mg

Vitamin B3

81.3%13mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs13 mg

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

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169%8.43mg

Vitamin B5

96%4.8mg

Pantothenic acid

8.43 mgvs4.8 mg

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

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198%2.57mg

Vitamin B6

97%1.27mg

Pyridoxine

2.57 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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232%926μg

Vitamin B9

33.3%133μg

Folates and Folic Acid

926 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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1458%1312mg

Vitamin C

315%283mg

Ascorbic acid

1312 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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76.5%11.5mg

Vitamin E

Tocopherols and Tocotrienols

11.5 mgvsNA mg

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

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1245%1494μg

Vitamin K

Phytomenadione or phylloquinone

1494 μgvsNA μg

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

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Minerals

Broccolivs Boiled White Gourd-flowered

69%691mg

Calcium

80%800mg

691 mgvs800 mg

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

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80%0.72mg

Copper

96%0.87mg

0.72 mgvs0.87 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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134%10.7mg

Iron

104%8.33mg

10.7 mgvs8.33 mg

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

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73.5%309mg

Magnesium

87.3%367mg

309 mgvs367 mg

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

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134%3.1mg

Manganese

96%2.2mg

3.1 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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139%971mg

Phosphorus

62%433mg

971 mgvs433 mg

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

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137%4647mg

Potassium

167%5667mg

4647 mgvs5667 mg

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

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67%36.8μg

Selenium

12%6.67μg

36.8 μgvs6.67 μg

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

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32.4%485mg

Sodium

4.44%66.7mg

485 mgvs66.7 mg

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

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55%6.03mg

Zinc

212%23.3mg

6.03 mgvs23.3 mg

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

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35.5%1313g

Water

86%3177g

1313 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 Broccoli vs Boiled White Gourd-flowered :

Raw Broccoli has 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 6.9 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.4 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B1 per 500 kcal.
Both Raw 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 Broccoli vs Boiled White Gourd-flowered :

Raw Broccoli has 1.3 times more Iron, 1.4 times more Manganese, 2.2 times more Phosphorus, 5.5 times more Selenium and 7.3 times more Sodium than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 3.9 times more Zinc and 2.4 times more Water than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Calcium, Copper, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli has 8.2 times more Fat, 25.1 times more Saturated Fat and 2.1 times more Protein than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.3 times more Carbohydrate than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Energy and Fiber per 500 kcal.
Both Raw 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:

BroccoliVS Boiled BroccoliBoiled White Gourd-flowered VS Boiled BroccoliBroccoliVS Dishcloth GourdBoiled White Gourd-flowered VS Dishcloth Gourd

Compare Foods

Comparing Nutrients in 500 calories BroccoliVS Boiled White Gourd-flowered

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: