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

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Boiled White Gourd-flowered: 667g

Frozen Broccoli Spears have 1.9 times more energy per 100g than Boiled White Gourd-flowered . It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Frozen Broccoli Spears	Boiled 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	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	19% 24.6g	130g per day for Men 19-50 years
Sugars	7% 5.07g	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	27.2% 10.3g	21% 8g	38g per day for Men 19-50 years
Protein	19% 10.6g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	22% 197μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	19.5% 0.25mg	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	81% 324μg	6.67% 26.7μg	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	262% 236mg	63% 56.7mg	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% 4.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	14% 141mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	19.3% 0.17mg	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	31% 2.5mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	19% 0.44mg	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	29% 203mg	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	33.3% 1133mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	42.4% 4.67mg	11mg per day for Men 19-50 years
Water	8.44% 312g	17% 635g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Boiled White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Boiled White Gourd-flowered ?

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

• 100 calories of Frozen Broccoli Spears have 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.4 times more Vitamin B6, 12.2 times more Vitamin B9 and 4.2 times more Vitamin C than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 1.6 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled White Gourd-flowered provide similar amounts of Vitamin B5 per 100 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Frozen Broccoli Spears have 1.5 times more Iron, 2 times more Manganese, 2.3 times more Phosphorus, 4.9 times more Selenium and 4.4 times more Sodium than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium, 4 times more Zinc and 2 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled White Gourd-flowered contain similar levels of Calcium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 1.3 times more Fiber and 2.6 times more Protein than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled White Gourd-flowered offer comparable quantities of Energy per 100 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 100 calories.