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

Weight per 500 calories

White Gourd-flowered

3571g

Boiled Broccoli

1429g

Boiled and Drained Broccoli has 2.5 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 500 calories - White Gourd-flowered or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

White Gourd-flowered vs Boiled 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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0.74%0.71g

Fat

6.04%5.86g

0.71 gvs5.86 g

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

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0.22%0.071g

Saturated Fat

3.53%1.13g

0.071 gvs1.13 g

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

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Omega 3

106%1.7g

NA gvs1.7 g

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

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1.9%0.32g

Omega 6

4.3%0.73g

0.32 gvs0.73 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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93%121g

Carbohydrate

79%103g

121 gvs103 g

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

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Sugars

27.4%20g

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

NA gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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47%18g

Fiber

124%47g

18 gvs47 g

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

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39.5%22g

Protein

60.7%34g

22 gvs34 g

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

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Vitamins

White Gourd-flowered vs Boiled Broccoli

Vitamin A

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 μg

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

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86.3%1.04mg

Vitamin B1

75%0.9mg

Thiamine

1.04 mgvs0.9 mg

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

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60.4%0.79mg

Vitamin B2

135%1.76mg

Riboflavin

0.79 mgvs1.76 mg

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

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71.4%11.4mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

11.4 mgvs7.9 mg

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

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109%5.43mg

Vitamin B5

176%8.8mg

Pantothenic acid

5.43 mgvs8.8 mg

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

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110%1.43mg

Vitamin B6

220%2.86mg

Pyridoxine

1.43 mgvs2.86 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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53.6%214μg

Vitamin B9

386%1543μg

Folates and Folic Acid

214 μgvs1543 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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401%361mg

Vitamin C

1030%927mg

Ascorbic acid

361 mgvs927 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

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

White Gourd-flowered vs Boiled Broccoli

93%929mg

Calcium

57%571mg

929 mgvs571 mg

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

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103%0.93mg

Copper

97%0.87mg

0.93 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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89.3%7.14mg

Iron

120%9.57mg

7.14 mgvs9.57 mg

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

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94%393mg

Magnesium

71.4%300mg

393 mgvs300 mg

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

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102%2.36mg

Manganese

120%2.77mg

2.36 mgvs2.77 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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66.3%464mg

Phosphorus

137%957mg

464 mgvs957 mg

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

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158%5357mg

Potassium

123%4186mg

5357 mgvs4186 mg

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

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13%7.14μg

Selenium

41.6%23μg

7.14 μgvs23 μg

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

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4.76%71.4mg

Sodium

39%586mg

71.4 mgvs586 mg

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

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227%25mg

Zinc

58.4%6.43mg

25 mgvs6.43 mg

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

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92%3412g

Water

34.5%1275g

3412 gvs1275 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 White Gourd-flowered vs Boiled Broccoli:

Raw White Gourd-flowered has 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.2 times more Vitamin B2, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 7.2 times more Vitamin B9 and 2.6 times more Vitamin C than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 500 kcal.
Both Raw White Gourd-flowered as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Raw White Gourd-flowered has 1.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Potassium, 3.9 times more Zinc and 2.7 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Iron, 2.1 times more Phosphorus, 3.2 times more Selenium and 8.2 times more Sodium than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Broccoli have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli contains 8.2 times more Fat, 2.6 times more Fiber and 1.5 times more Protein than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw White Gourd-flowered as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White Gourd-flowered VS Boiled White Gourd-flowered Boiled BroccoliVS Boiled White Gourd-flowered White Gourd-flowered VS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: