Comparing Nutrients in 100 calories Broccoli VS White Gourd-flowered

Weight per 100 calories

• Broccoli: 294g
• White Gourd-flowered: 714g

Broccoli has 2.4 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 - Broccoli or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Broccoli	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	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.045% 0.014g	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	0.38% 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% 19.5g	18.6% 24.2g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	15% 8.3g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Broccoli	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	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	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	46.3% 185μg	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	292% 262mg	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	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	White Gourd-flowered	Recommended Dietary Allowance
Calcium	14% 138mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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% 2.15mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	18.7% 78.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	27.7% 194mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	31.5% 1071mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	7.1% 263g	18.4% 682g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.2 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.6 times more Vitamin C than Raw White Gourd-flowered .
• Both Raw Broccoli and Raw White Gourd-flowered have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Raw 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 Broccoli vs White Gourd-flowered :

• Raw Broccoli has 1.5 times more Iron, 1.3 times more Manganese, 2.1 times more Phosphorus, 5.1 times more Selenium and 6.8 times more Sodium than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 4.1 times more Zinc and 2.6 times more Water than Raw Broccoli.
• Both Raw Broccoli and Raw White Gourd-flowered have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has 7.6 times more Fat, 23.5 times more Saturated Fat, 2.1 times more Fiber and 1.9 times more Protein than Raw White Gourd-flowered .
• Both Raw Broccoli and Raw White Gourd-flowered have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Broccoli as well as Raw White Gourd-flowered have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.