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

Weight per 100 calories

• Boiled White Gourd-flowered with Salt: 769g
• Broccoli: 294g

Raw Broccoli has 2.6 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.048% 0.015g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	15% 19.5g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	24.3% 9.23g	20% 7.65g	38g per day for Men 19-50 years
Protein	8.24% 4.6g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	39.6% 0.51mg	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	7.7% 30.8μg	46.3% 185μg	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	72.6% 65.4mg	292% 262mg	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	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Broccoli	Recommended Dietary Allowance
Calcium	18.5% 185mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	16% 0.14mg	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	24% 1.92mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	27% 0.62mg	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	14.3% 100mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	122% 1831mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	20% 733g	7.1% 263g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Gourd-flowered with Salt has 1.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2 times more Vitamin B2, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 6 times more Vitamin B9 and 4 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw Broccoli have similar amounts of Vitamin B1 per 100 kcal.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained White Gourd-flowered with Salt has 1.3 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 1.4 times more Potassium, 18.9 times more Sodium, 4.5 times more Zinc and 2.8 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Phosphorus and 4.8 times more Selenium than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw Broccoli have similar amounts of Iron and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained White Gourd-flowered with Salt has 1.2 times more Carbohydrate and 1.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 7.1 times more Fat, 21.8 times more Saturated Fat and 1.8 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw Broccoli have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.