Comparing Nutrients in 100 calories Boiled White Gourd-flowered VS Cauliflower

Weight per 100 calories

• Boiled White Gourd-flowered: 667g
• Cauliflower: 400g

Raw Cauliflower has 1.7 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 Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled White Gourd-flowered	Cauliflower	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.13g	1.15% 1.12g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	19% 24.6g	15.3% 20g	130g per day for Men 19-50 years
Sugars	NA	10.5% 7.64g	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	5.35% 3.88g	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	% 3.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21% 8g	21% 8g	38g per day for Men 19-50 years
Protein	7.14% 4g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	56.6% 0.74mg	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	57% 228μg	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	214% 193mg	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	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.7% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Cauliflower	Recommended Dietary Allowance
Calcium	16% 160mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	17.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	12.4% 86.7mg	25% 176mg	700mg per day for Men 19-50 years
Potassium	33.3% 1133mg	35% 1196mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.67mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	17% 635g	9.95% 368g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Cauliflower Nutrients Per 100 Kcal

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

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

• 100 calories of Boiled White Gourd-flowered have 1.3 times more Vitamin B3 than Cauliflower.
• While 100 kcal of Raw Cauliflower contain 1.6 times more Vitamin B2, 2.8 times more Vitamin B5, 2.9 times more Vitamin B6, 8.6 times more Vitamin B9 and 3.4 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Cauliflower provide similar amounts of Vitamin B1 per 100 calories.
• Both Boiled and Drained White Gourd-flowered as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled White Gourd-flowered have 1.8 times more Calcium, 1.2 times more Magnesium, 4.3 times more Zinc and 1.7 times more Water than Cauliflower.
• While 100 kcal of Raw Cauliflower contain 1.4 times more Manganese, 2 times more Phosphorus, 1.8 times more Selenium and 9 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Cauliflower contain similar levels of Copper, Iron and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled White Gourd-flowered have 1.2 times more Carbohydrate than Cauliflower.
• While 100 kcal of Raw Cauliflower contain 1.9 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Cauliflower offer comparable quantities of Energy and Fiber per 100 calories.
• Both Boiled and Drained White Gourd-flowered as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 100 calories.