Comparing Nutrients in 100 calories White Gourd-flowered VS Broccoli

Weight per 100 calories

White Gourd-flowered

714g

Broccoli

294g

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 100 calories - White Gourd-flowered or Broccoli?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

White Gourd-flowered vs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.15%0.14g

Fat

1.12%1.1g

0.14 gvs1.1 g

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

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0.045%0.014g

Saturated Fat

1.05%0.34g

0.014 gvs0.34 g

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

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Omega 3

11.6%0.19g

NA gvs0.19 g

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

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0.38%0.064g

Omega 6

0.85%0.14g

0.064 gvs0.14 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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18.6%24.2g

Carbohydrate

15%19.5g

24.2 gvs19.5 g

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

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Sugars

6.9%5g

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

NA gvs5 g

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

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Fructose

2.76%2g

≤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 gvs2 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%0.29g

NA gvs0.29 g

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

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9.4%3.57g

Fiber

20%7.65g

3.57 gvs7.65 g

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

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7.9%4.43g

Protein

15%8.3g

4.43 gvs8.3 g

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

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Vitamins

White Gourd-flowered vs Broccoli

Vitamin A

10%91μg

RAE, retinol activity equivalents

NA μgvs91 μg

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

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17.3%0.21mg

Vitamin B1

17.4%0.21mg

Thiamine

0.21 mgvs0.21 mg

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

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12%0.16mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.16 mgvs0.34 mg

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

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14.3%2.3mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs1.88 mg

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

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21.7%1.1mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

1.1 mgvs1.7 mg

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

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22%0.29mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.29 mgvs0.51 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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10.7%43μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

43 μgvs185 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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80%72mg

Vitamin C

292%262mg

Ascorbic acid

72 mgvs262 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

15.3%2.3mg

Tocopherols and Tocotrienols

NA mgvs2.3 mg

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

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Vitamin K

249%299μg

Phytomenadione or phylloquinone

NA μgvs299 μg

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

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Minerals

White Gourd-flowered vs Broccoli

18.6%186mg

Calcium

14%138mg

186 mgvs138 mg

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

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20.6%0.19mg

Copper

16%0.14mg

0.19 mgvs0.14 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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18%1.43mg

Iron

27%2.15mg

1.43 mgvs2.15 mg

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

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18.7%78.6mg

Magnesium

14.7%61.8mg

78.6 mgvs61.8 mg

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

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20.5%0.47mg

Manganese

27%0.62mg

0.47 mgvs0.62 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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13.3%93mg

Phosphorus

27.7%194mg

93 mgvs194 mg

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

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31.5%1071mg

Potassium

27.3%929mg

1071 mgvs929 mg

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

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2.6%1.43μg

Selenium

13.4%7.35μg

1.43 μgvs7.35 μg

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

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0.95%14.3mg

Sodium

6.47%97mg

14.3 mgvs97 mg

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

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45.5%5mg

Zinc

11%1.2mg

5 mgvs1.2 mg

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

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18.4%682g

Water

7.1%263g

682 gvs263 g

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

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Lets compare vitamin content per 100 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 100 kcal.
Both Raw White Gourd-flowered as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Raw White Gourd-flowered as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 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 100 calories White Gourd-flowered VS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - White Gourd-flowered or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: