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

Weight per 100 calories

• White Gourd-flowered: 714g
• Boiled Spears Frozen Broccoli: 357g

Boiled and Drained Spears Frozen Broccoli have 2 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.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	White Gourd-flowered	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.045% 0.014g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.27% 0.046g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	7.24% 5.25g	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	9.4% 3.57g	28% 10.7g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	35.7% 0.46mg	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	26.8% 107μg	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	159% 143mg	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% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	18.6% 186mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	17% 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	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	50.5% 1.16mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	31.5% 1071mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	18.4% 682g	8.76% 324g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of White Gourd-flowered have 1.4 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Vitamin B2, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 2 times more Vitamin C than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B5 per 100 calories.
• Both Raw White Gourd-flowered as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of White Gourd-flowered have 1.2 times more Copper, 1.7 times more Potassium, 4.7 times more Zinc and 2.1 times more Water than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Iron, 2.5 times more Manganese, 2.1 times more Phosphorus, 4.8 times more Selenium and 6 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Spears Frozen Broccoli contain similar levels of Calcium and Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Gourd-flowered have 1.3 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 3 times more Fiber and 2.5 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 100 calories.
• Both Raw White Gourd-flowered as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 100 calories.