Comparing Nutrients in 100 calories Brussels Sprouts VS Boiled White Gourd-flowered

Weight per 100 calories

• Brussels Sprouts: 233g
• Boiled White Gourd-flowered: 667g

Brussels Sprouts have 2.9 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.

Discover which food has more nutrients per 100 calories - Brussels Sprouts or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Brussels Sprouts	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	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	16% 21g	19% 24.6g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	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	3% 2.16g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.07g	NA	g per day for Men 19-50 years
Fiber	23.3% 8.84g	21% 8g	38g per day for Men 19-50 years
Protein	14% 7.86g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	9.8% 88.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 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	35.5% 142μg	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	220% 198mg	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	13.6% 2.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	343% 412μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	9.77% 98mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	40.7% 3.26mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.5mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	23% 160mg	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	33.3% 1133mg	3400mg per day for Men 19-50 years
Selenium	6.77% 3.72μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	3.88% 58mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	8.88% 0.98mg	42.4% 4.67mg	11mg per day for Men 19-50 years
Water	5.4% 200g	17% 635g	3700g per day for Men 19-50 years

Brussels Sprouts VS Boiled White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Brussels Sprouts or Boiled White Gourd-flowered ?

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

• 100 calories of Brussels Sprouts have 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B6, 5.3 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 1.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts 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 Brussels Sprouts vs Boiled White Gourd-flowered :

• 100 calories of Brussels Sprouts have 2 times more Iron, 1.8 times more Manganese, 1.9 times more Phosphorus, 2.8 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 1.6 times more Calcium, 1.4 times more Magnesium, 1.3 times more Potassium, 4.8 times more Zinc and 3.2 times more Water than Raw Brussels Sprouts.
• Both Brussels Sprouts and Boiled White Gourd-flowered contain similar levels of Copper per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Brussels Sprouts have 2 times more Protein than Boiled White Gourd-flowered .
• Both Brussels Sprouts and Boiled White Gourd-flowered offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• Both Raw Brussels Sprouts as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 100 calories.