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Compare Nutrients in 100 grams White Gourd-flowered VS Broccoli

Macros Ratio

ProteinsFatsCarbs

White Gourd-flowered
18%
1%
81%
Broccoli
33%
10%
57%

Vitamins

100gRDA for Men 19-30 years
White Gourd-flowered Broccoli
Vitamin A
NA
3.44%
NA μg31 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
2.4%
5.9%
0.029 mg0.071 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
1.7%
9%
0.022 mg0.117 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2%
4%
0.32 mg0.639 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
3.08%
13%
0.04 mg0.175 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
11%
99%
10.1 mg89.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
5.2%
NA mg0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
84.7%
NA μg101.6 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
1.5%
15.8%
6 μg63 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
White Gourd-flowered Broccoli
Calcium
2.6%
4.7%
26 mg47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
2.9%
5.44%
0.026 mg0.049 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
2.5%
9.13%
0.2 mg0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
2.75%
5.25%
11 mg21 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
2.87%
9.13%
0.066 mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
1.86%
9.43%
13 mg66 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
4.4%
9.3%
150 mg316 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
0.36%
4.55%
0.2 μg2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.13%
2.2%
2 mg33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
6.36%
3.73%
0.7 mg0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of White Gourd-flowered vs Broccoli:
Raw Broccoli contains 2.4 times more Thiamine, 5.3 times more Vitamin B2, 2 times more Vitamin B3, 4.4 times more Vitamin B6, 8.8 times more Vitamin C and 10.5 times more Folate than Raw White Gourd-flowered .

Comparing minerals per 100 grams for White Gourd-flowered vs Broccoli:
Raw White Gourd-flowered has 1.7 times more Zinc than Raw Broccoli. While Raw Broccoli contains 1.8 times more Calcium, 1.9 times more Copper, 3.7 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese, 5.1 times more Phosphorus, 2.1 times more Potassium, 12.5 times more Selenium and 16.5 times more Sodium than Raw White Gourd-flowered .

Macro Nutrients

100gRDA for Men 19-30 years
White Gourd-flowered Broccoli
Energy
0.48%
1.17%
14 kcal34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.02%
0.38%
0.02 g0.37 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
1.1%
5.04%
0.62 g2.82 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
2.6%
5.1%
3.39 g6.64 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
NA
2.34%
NA g1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
1.3%
6.84%
0.5 g2.6 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.01%
0.36%
0.002 g0.114 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
NA
3.94%
NA g0.063 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.05%
0.29%
0.009 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.6%
2.4%
95.54 g89.3 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Broccoli contains 2.4 times more Energy, 4.5 times more Protein, 2 times more Carbohydrate and 5.2 times more Fiber than Raw White Gourd-flowered . Both Raw White Gourd-flowered and Raw Broccoli have similar amounts of Water per 100g.Both Raw White Gourd-flowered as well as Raw Broccoli have insufficient amounts of Fat and Omega 6 in 100g.