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

Weight per 100 calories

• Boiled White Gourd-flowered: 667g
• Frozen Broccoli Spears: 345g

Frozen Broccoli Spears have 1.9 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is very low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled White Gourd-flowered or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled White Gourd-flowered	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.13g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7% 5.07g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 8g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	7.14% 4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	46.4% 0.6mg	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	6.67% 26.7μg	81% 324μg	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	63% 56.7mg	262% 236mg	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	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	16% 160mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	13.8% 0.12mg	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	21% 1.67mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	38.4% 0.88mg	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	12.4% 86.7mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	33.3% 1133mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.67mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	17% 635g	8.44% 312g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled White Gourd-flowered or Frozen Broccoli Spears?

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

• 100 calories of Boiled White Gourd-flowered have 1.6 times more Vitamin B3 than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.4 times more Vitamin B6, 12.2 times more Vitamin B9 and 4.2 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per 100 calories.
• Both Boiled and Drained White Gourd-flowered as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled White Gourd-flowered have 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium, 4 times more Zinc and 2 times more Water than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 1.5 times more Iron, 2 times more Manganese, 2.3 times more Phosphorus, 4.9 times more Selenium and 4.4 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Frozen Broccoli Spears contain similar levels of Calcium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled White Gourd-flowered have 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 1.3 times more Fiber and 2.6 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Frozen Broccoli Spears offer comparable quantities of Energy per 100 calories.
• Both Boiled and Drained White Gourd-flowered as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.