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

Weight per 100 calories

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

Raw Brussels Sprouts have 2.9 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is 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 Brussels Sprouts?

Macros Ratio

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

Macro Nutrients

	Boiled White Gourd-flowered	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.13g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.62% 0.1g	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	16% 21g	130g per day for Men 19-50 years
Sugars	NA	7.06% 5.1g	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	3% 2.16g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	21% 8g	23.3% 8.84g	38g per day for Men 19-50 years
Protein	7.14% 4g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	NA	9.8% 88.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	39% 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	6.67% 26.7μg	35.5% 142μg	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	220% 198mg	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	13.6% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	343% 412μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Brussels Sprouts	Recommended Dietary Allowance
Calcium	16% 160mg	9.77% 98mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	18% 0.16mg	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	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	34% 0.78mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	33.3% 1133mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	6.77% 3.72μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	3.88% 58mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.67mg	8.88% 0.98mg	11mg per day for Men 19-50 years
Water	17% 635g	5.4% 200g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Boiled White Gourd-flowered have 1.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 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 and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled White Gourd-flowered have 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 Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 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 and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Brussels Sprouts contain similar levels of Copper per 100 calories.

Comparison of macro-nutrients per 100 calories:

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