Comparing Nutrients in 7 ounces White Gourd-flowered VS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Frozen Chopped Broccoli

34%

58%

7 oz ▼

Macro Nutrients

White Gourd-flowered vs Frozen Chopped Broccoli

0.96%27.8kcal

Energy

1.78%51.6kcal

27.8 kcalvs51.6 kcal

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

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0.041%0.04g

Fat

0.59%0.58g

0.04 gvs0.58 g

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

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0.012%0.004g

Saturated Fat

0.27%0.087g

0.004 gvs0.087 g

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

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Omega 3

13%0.21g

NA gvs0.21 g

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

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0.11%0.018g

Omega 6

0.36%0.062g

0.018 gvs0.062 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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5.17%6.73g

Carbohydrate

7.3%9.5g

6.73 gvs9.5 g

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

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Sugars

3.7%2.68g

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

NA gvs2.68 g

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

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Fructose

2.27%1.65g

≤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 gvs1.65 g

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

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Glucose

%1.5g

NA gvs1.5 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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2.6%0.99g

Fiber

15.7%5.95g

0.99 gvs5.95 g

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

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2.2%1.23g

Protein

9.96%5.58g

1.23 gvs5.58 g

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

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Vitamins

White Gourd-flowered vs Frozen Chopped Broccoli

Vitamin A

11.5%103μg

RAE, retinol activity equivalents

NA μgvs103 μg

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

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4.8%0.058mg

Vitamin B1

8.76%0.11mg

Thiamine

0.058 mgvs0.11 mg

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

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3.36%0.044mg

Vitamin B2

14.7%0.19mg

Riboflavin

0.044 mgvs0.19 mg

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

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3.97%0.64mg

Vitamin B3

5.83%0.93mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs0.93 mg

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

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6.03%0.3mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.3 mgvs0.55 mg

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

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6.1%0.079mg

Vitamin B6

20%0.26mg

Pyridoxine

0.079 mgvs0.26 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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2.98%12μg

Vitamin B9

33.2%133μg

Folates and Folic Acid

12 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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22.3%20mg

Vitamin C

124%112mg

Ascorbic acid

20 mgvs112 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

16%2.42mg

Tocopherols and Tocotrienols

NA mgvs2.42 mg

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

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Vitamin K

134%161μg

Phytomenadione or phylloquinone

NA μgvs161 μg

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

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Minerals

White Gourd-flowered vs Frozen Chopped Broccoli

5.16%51.6mg

Calcium

11%111mg

51.6 mgvs111 mg

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

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5.73%0.052mg

Copper

8.38%0.075mg

0.052 mgvs0.075 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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4.96%0.4mg

Iron

20%1.6mg

0.4 mgvs1.6 mg

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

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5.2%22mg

Magnesium

8.5%35.7mg

22 mgvs35.7 mg

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

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5.7%0.13mg

Manganese

25.4%0.58mg

0.13 mgvs0.58 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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3.7%25.8mg

Phosphorus

14%99mg

25.8 mgvs99 mg

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

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8.75%298mg

Potassium

12.4%421mg

298 mgvs421 mg

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

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0.72%0.4μg

Selenium

10%5.56μg

0.4 μgvs5.56 μg

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

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0.26%3.97mg

Sodium

3.18%47.6mg

3.97 mgvs47.6 mg

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

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12.6%1.4mg

Zinc

8.66%0.95mg

1.4 mgvs0.95 mg

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

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5.12%190g

Water

4.9%181g

190 gvs181 g

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

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Lets compare vitamin content per 7 ounces of White Gourd-flowered vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin B1, 4.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3.3 times more Vitamin B6, 11.2 times more Vitamin B9 and 5.6 times more Vitamin C than Raw White Gourd-flowered .
Both Raw White Gourd-flowered as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for White Gourd-flowered vs Frozen Chopped Broccoli:

Raw White Gourd-flowered has 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 4.5 times more Manganese, 3.8 times more Phosphorus, 1.4 times more Potassium, 14 times more Selenium and 12 times more Sodium than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Frozen Chopped Broccoli, Unprepared contains 1.4 times more Carbohydrate, 6 times more Fiber and 4.5 times more Protein than Raw White Gourd-flowered .
Both Raw White Gourd-flowered as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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

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Comparing Nutrients in 7 ounces White Gourd-flowered VS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: