Comparing Nutrients in 100 calories Boiled Broccoli VS White Gourd-flowered

Weight per 100 calories

• Boiled Broccoli: 286g
• White Gourd-flowered: 714g

Boiled Broccoli has 2.5 times more energy per 100g than White Gourd-flowered . It has low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Boiled Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.045% 0.014g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.9% 2.1g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	25% 9.43g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	12% 6.8g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77% 309μg	10.7% 43μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	206% 185mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.6% 4.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Calcium	11.4% 114mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	20.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	24% 1.9mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	18.7% 78.6mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	20.5% 0.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.3% 191mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	31.5% 1071mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	6.9% 255g	18.4% 682g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Broccoli vs White Gourd-flowered :

• Boiled and Drained Broccoli has 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 .
• While Raw White Gourd-flowered contains 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw White Gourd-flowered have similar amounts of Vitamin B1 per 100 kcal.
• Both Boiled and Drained Broccoli as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs White Gourd-flowered :

• Boiled and Drained Broccoli has 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 .
• While Raw White Gourd-flowered contains 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.
• Both Boiled and Drained Broccoli and Raw White Gourd-flowered have similar amounts of Copper and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Broccoli has 8.2 times more Fat, 2.6 times more Fiber and 1.5 times more Protein than Raw White Gourd-flowered .
• Both Boiled and Drained Broccoli and Raw White Gourd-flowered have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Broccoli as well as Raw White Gourd-flowered have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.