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

Weight per 100 calories

• White Gourd-flowered: 714g
• Frozen Chopped Broccoli: 385g

Frozen Chopped Broccoli, Unprepared has 1.9 times more energy per unit of mass than Raw White Gourd-flowered , which is very low in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - White Gourd-flowered or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	White Gourd-flowered	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.045% 0.014g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	38.5% 0.5mg	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	10.7% 43μg	64.4% 258μg	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	80% 72mg	241% 217mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	18.6% 186mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	16.2% 0.15mg	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	18% 1.43mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	49% 1.13mg	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	13.3% 93mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	31.5% 1071mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	18.4% 682g	9.5% 352g	3700g per day for Men 19-50 years

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

• Raw White Gourd-flowered has 1.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Vitamin B2, 1.8 times more Vitamin B6, 6 times more Vitamin B9 and 3 times more Vitamin C than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
• Both Raw White Gourd-flowered as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw White Gourd-flowered has 1.3 times more Copper, 1.3 times more Potassium, 2.7 times more Zinc and 1.9 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Iron, 2.4 times more Manganese, 2.1 times more Phosphorus, 7.5 times more Selenium and 6.5 times more Sodium than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw White Gourd-flowered has 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.8 times more Fat, 3.2 times more Fiber and 2.4 times more Protein than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
• Both Raw White Gourd-flowered as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.