Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS White Gourd-flowered

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• White Gourd-flowered: 714g

Cooked Chopped Frozen Broccoli has 2 times more energy per 100g than White Gourd-flowered . It has very 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 - Cooked Chopped Frozen Broccoli or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.045% 0.014g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	14.7% 19g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	19.8% 11g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	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	50% 200μg	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	159% 143mg	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	31.4% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Calcium	11.8% 118mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	20.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	27.2% 2.18mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	18.7% 78.6mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	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	25% 175mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	31.5% 1071mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	8.76% 324g	18.4% 682g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs White Gourd-flowered :

• Boiled Chopped Frozen Broccoli has 1.8 times more Vitamin B2, 1.6 times more Vitamin B6, 4.7 times more Vitamin B9 and 2 times more Vitamin C than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 1.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw White Gourd-flowered have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
• Both Boiled Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs White Gourd-flowered :

• Boiled Chopped Frozen Broccoli has 1.5 times more Iron, 1.7 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Selenium and 2.8 times more Sodium than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 1.6 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 2.1 times more Potassium, 5 times more Zinc and 2.1 times more Water than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 100 calories:

• Boiled Chopped Frozen Broccoli has 3 times more Fiber and 2.5 times more Protein than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw White Gourd-flowered have similar amounts of Energy per 100 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Raw White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.