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

Weight per 100 calories

• Broccoli: 294g
• Boiled White Gourd-flowered: 667g

Broccoli has 2.3 times more energy per 100g than Boiled White Gourd-flowered . It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	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	15% 19.5g	19% 24.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	2.76% 2g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	21% 8g	38g per day for Men 19-50 years
Protein	15% 8.3g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	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	46.3% 185μg	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	292% 262mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	14% 138mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	27% 2.15mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	27.7% 194mg	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	33.3% 1133mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	42.4% 4.67mg	11mg per day for Men 19-50 years
Water	7.1% 263g	17% 635g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 6.9 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 1.4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Broccoli as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Broccoli has 1.3 times more Iron, 1.4 times more Manganese, 2.2 times more Phosphorus, 5.5 times more Selenium and 7.3 times more Sodium than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 3.9 times more Zinc and 2.4 times more Water than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Calcium, Copper, Magnesium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has 8.2 times more Fat, 25.1 times more Saturated Fat and 2.1 times more Protein than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 1.3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Broccoli as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.