Comparing Nutrients in 500 calories Boiled White Gourd-flowered VS Frozen Chopped Broccoli

Weight per 500 calories

Boiled White Gourd-flowered

3333g

Frozen Chopped Broccoli

1923g

Frozen Chopped Broccoli, Unprepared has 1.7 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is very low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled White Gourd-flowered

14%

85%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered vs Frozen Chopped Broccoli

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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0.69%0.67g

Fat

5.75%5.58g

0.67 gvs5.58 g

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

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0.21%0.067g

Saturated Fat

2.64%0.85g

0.067 gvs0.85 g

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

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Omega 3

126%2g

NA gvs2 g

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

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1.76%0.3g

Omega 6

3.5%0.6g

0.3 gvs0.6 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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95%123g

Carbohydrate

70.7%92g

123 gvs92 g

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

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Sugars

36%26g

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

NA gvs26 g

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

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Fructose

22%16g

≤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 gvs16 g

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

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Glucose

%14.4g

NA gvs14.4 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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105%40g

Fiber

152%57.7g

40 gvs57.7 g

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

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35.7%20g

Protein

96%54g

20 gvs54 g

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

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Vitamins

Boiled White Gourd-flowered vs Frozen Chopped Broccoli

Vitamin A

111%1000μg

RAE, retinol activity equivalents

NA μgvs1000 μg

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

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80.6%0.97mg

Vitamin B1

85%1mg

Thiamine

0.97 mgvs1 mg

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

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56.4%0.73mg

Vitamin B2

142%1.85mg

Riboflavin

0.73 mgvs1.85 mg

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

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81.3%13mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

13 mgvs9.04 mg

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

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96%4.8mg

Vitamin B5

107%5.37mg

Pantothenic acid

4.8 mgvs5.37 mg

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

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97%1.27mg

Vitamin B6

192%2.5mg

Pyridoxine

1.27 mgvs2.5 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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33.3%133μg

Vitamin B9

322%1288μg

Folates and Folic Acid

133 μgvs1288 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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315%283mg

Vitamin C

1205%1085mg

Ascorbic acid

283 mgvs1085 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

156%23.5mg

Tocopherols and Tocotrienols

NA mgvs23.5 mg

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

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Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

NA μgvs1560 μg

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

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Minerals

Boiled White Gourd-flowered vs Frozen Chopped Broccoli

80%800mg

Calcium

108%1077mg

800 mgvs1077 mg

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

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96%0.87mg

Copper

81%0.73mg

0.87 mgvs0.73 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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104%8.33mg

Iron

195%15.6mg

8.33 mgvs15.6 mg

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

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87.3%367mg

Magnesium

82.4%346mg

367 mgvs346 mg

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

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96%2.2mg

Manganese

246%5.65mg

2.2 mgvs5.65 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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62%433mg

Phosphorus

137%962mg

433 mgvs962 mg

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

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167%5667mg

Potassium

120%4077mg

5667 mgvs4077 mg

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

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12%6.67μg

Selenium

98%54μg

6.67 μgvs54 μg

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

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4.44%66.7mg

Sodium

30.8%462mg

66.7 mgvs462 mg

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

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212%23.3mg

Zinc

84%9.23mg

23.3 mgvs9.23 mg

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

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86%3177g

Water

47.5%1759g

3177 gvs1759 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 White Gourd-flowered vs Frozen Chopped Broccoli:

Boiled and Drained White Gourd-flowered has 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Vitamin B2, 2 times more Vitamin B6, 9.7 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled and Drained White Gourd-flowered .
Both Boiled and Drained White Gourd-flowered and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
Both Boiled and Drained White Gourd-flowered as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained White Gourd-flowered has 1.4 times more Potassium, 2.5 times more Zinc and 1.8 times more Water than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Calcium, 1.9 times more Iron, 2.6 times more Manganese, 2.2 times more Phosphorus, 8.1 times more Selenium and 6.9 times more Sodium than Boiled and Drained White Gourd-flowered .
Both Boiled and Drained White Gourd-flowered and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained White Gourd-flowered has 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 8.4 times more Fat, 1.4 times more Fiber and 2.7 times more Protein than Boiled and Drained White Gourd-flowered .
Both Boiled and Drained White Gourd-flowered and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
Both Boiled and Drained White Gourd-flowered as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled White Gourd-flowered VS Dishcloth GourdFrozen Chopped BroccoliVS Dishcloth GourdBoiled White Gourd-flowered VS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Boiled White Gourd-flowered VS Frozen Chopped Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: