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

Weight per 100 calories

• White Gourd-flowered: 714g
• Boiled Brussels Sprouts: 278g

Boiled and Drained Brussels Sprouts have 2.6 times more energy per unit of mass than Raw White Gourd-flowered , which is 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 Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	White Gourd-flowered	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.045% 0.014g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	1.3% 0.22g	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	15% 19.7g	130g per day for Men 19-50 years
Sugars	NA	6.67% 4.83g	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	19% 7.22g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	12.6% 7.1g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	NA	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	24.8% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	38% 0.49mg	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	41.7% 167μg	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	191% 172mg	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	7.96% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	325% 390μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	18.6% 186mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	25.6% 0.23mg	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	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	27.4% 0.63mg	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	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	31.5% 1071mg	26% 881mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	3.9% 58.3mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	18.4% 682g	6.67% 247g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of White Gourd-flowered have 1.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled Brussels Sprouts.
• While 100 kcal of Boiled and Drained Brussels Sprouts contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 2.4 times more Vitamin C than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of White Gourd-flowered have 1.9 times more Calcium, 1.4 times more Magnesium, 1.2 times more Potassium, 5.5 times more Zinc and 2.8 times more Water than Boiled Brussels Sprouts.
• While 100 kcal of Boiled and Drained Brussels Sprouts contain 2.3 times more Iron, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.9 times more Selenium and 4.1 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Brussels Sprouts contain similar levels of Copper per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Gourd-flowered have 1.2 times more Carbohydrate than Boiled Brussels Sprouts.
• While 100 kcal of Boiled and Drained Brussels Sprouts contain 2 times more Fiber and 1.6 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Brussels Sprouts offer comparable quantities of Energy per 100 calories.
• Both Raw White Gourd-flowered as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Omega 6 in 100 calories.