Comparing Nutrients in 500 calories White Gourd-flowered VS Broccoli

Weight per 500 calories

White Gourd-flowered

3571g

Broccoli

1471g

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 500 calories - White Gourd-flowered or Broccoli?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

White Gourd-flowered vs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

0.74%0.71g

Fat

5.6%5.44g

0.71 gvs5.44 g

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

Find Vegetables rich in Fat

0.22%0.071g

Saturated Fat

5.24%1.68g

0.071 gvs1.68 g

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

Find Vegetables rich in Saturated Fat

Omega 3

58%0.93g

NA gvs0.93 g

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

Find Vegetables rich in Omega 3

1.9%0.32g

Omega 6

4.24%0.72g

0.32 gvs0.72 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

93%121g

Carbohydrate

75%98g

121 gvs98 g

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

Find Vegetables rich in Carbohydrate

Sugars

34.5%25g

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

NA gvs25 g

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

Find Vegetables rich in Sugars

Fructose

13.8%10g

≤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 g

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

Find Vegetables rich in Fructose

Glucose

%7.2g

NA gvs7.2 g

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

Find Vegetables rich in Glucose

Sucrose

%1.47g

NA gvs1.47 g

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

Find Vegetables rich in Sucrose

47%18g

Fiber

101%38.2g

18 gvs38.2 g

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

Find Vegetables rich in Fiber

39.5%22g

Protein

74%41.5g

22 gvs41.5 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

White Gourd-flowered vs Broccoli

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

NA μgvs456 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

86.3%1.04mg

Vitamin B1

87%1.04mg

Thiamine

1.04 mgvs1.04 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

60.4%0.79mg

Vitamin B2

132%1.72mg

Riboflavin

0.79 mgvs1.72 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

71.4%11.4mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

11.4 mgvs9.4 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

109%5.43mg

Vitamin B5

169%8.43mg

Pantothenic acid

5.43 mgvs8.43 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

110%1.43mg

Vitamin B6

198%2.57mg

Pyridoxine

1.43 mgvs2.57 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

53.6%214μg

Vitamin B9

232%926μg

Folates and Folic Acid

214 μgvs926 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

401%361mg

Vitamin C

1458%1312mg

Ascorbic acid

361 mgvs1312 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

NA mgvs11.5 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

NA μgvs1494 μg

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

Find Vegetables rich in Vitamin K

Minerals

White Gourd-flowered vs Broccoli

93%929mg

Calcium

69%691mg

929 mgvs691 mg

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

Find Vegetables rich in Calcium

103%0.93mg

Copper

80%0.72mg

0.93 mgvs0.72 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

89.3%7.14mg

Iron

134%10.7mg

7.14 mgvs10.7 mg

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

Find Vegetables rich in Iron

94%393mg

Magnesium

73.5%309mg

393 mgvs309 mg

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

Find Vegetables rich in Magnesium

102%2.36mg

Manganese

134%3.1mg

2.36 mgvs3.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

66.3%464mg

Phosphorus

139%971mg

464 mgvs971 mg

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

Find Vegetables rich in Phosphorus

158%5357mg

Potassium

137%4647mg

5357 mgvs4647 mg

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

Find Vegetables rich in Potassium

13%7.14μg

Selenium

67%36.8μg

7.14 μgvs36.8 μg

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

Find Vegetables rich in Selenium

4.76%71.4mg

Sodium

32.4%485mg

71.4 mgvs485 mg

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

Find Vegetables rich in Sodium

227%25mg

Zinc

55%6.03mg

25 mgvs6.03 mg

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

Find Vegetables rich in Zinc

92%3412g

Water

35.5%1313g

3412 gvs1313 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 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 500 kcal.
Both Raw White Gourd-flowered as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw White Gourd-flowered as well as Raw 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 BroccoliVS Boiled White Gourd-flowered White Gourd-flowered VS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories White Gourd-flowered VS Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: