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

Weight per 100 calories

• Cooked Broccoli Raab: 400g
• White Gourd-flowered: 714g

Cooked Broccoli Raab has 1.8 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.

Discover which food has more nutrients per 100 calories - Cooked Broccoli Raab or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Cooked Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.14% 2.08g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.045% 0.014g	32g per day for Men 19-50 years
Omega 3	50.3% 0.8g	NA	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	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	9.6% 12.5g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	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	1.32% 0.96g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.5% 11g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	101% 908μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	71% 284μg	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	164% 148mg	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	67.5% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1024μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Calcium	47% 472mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	63.5% 5.1mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	18.7% 78.6mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	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	47% 328mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	40.4% 1372mg	31.5% 1071mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	9.9% 366g	18.4% 682g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Broccoli Raab or White Gourd-flowered ?

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

• 100 calories of Cooked Broccoli Raab have 3.3 times more Vitamin B1, 3.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6, 6.6 times more Vitamin B9 and 2.1 times more Vitamin C than White Gourd-flowered .
• Both Cooked Broccoli Raab as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Cooked Broccoli Raab have 2.5 times more Calcium, 1.6 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 3.5 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium and 15.7 times more Sodium than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 2.3 times more Zinc and 1.9 times more Water than Cooked Broccoli Raab.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Broccoli Raab have 14.6 times more Fat, 3.1 times more Fiber and 3.5 times more Protein than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 1.9 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and White Gourd-flowered offer comparable quantities of Energy per 100 calories.
• Both Cooked Broccoli Raab as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 100 calories.