Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Boiled White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	NA	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	31.3% 12g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	22% 12.3g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	11.6% 0.15mg	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	55.6% 222μg	3.97% 16μg	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	177% 159mg	37.5% 33.7mg	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	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	13% 131mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	11.5% 0.1mg	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	30.3% 2.42mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	11.4% 0.26mg	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	27.8% 194mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.73% 360g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Boiled White Gourd-flowered :

• Boiled Chopped Frozen Broccoli has 1.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.9 times more Vitamin B5, 3.4 times more Vitamin B6, 14 times more Vitamin B9 and 4.7 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled Chopped Frozen Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Boiled White Gourd-flowered :

• Boiled Chopped Frozen Broccoli has 1.4 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 3.4 times more Manganese, 3.8 times more Phosphorus and 3.5 times more Selenium than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 2.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Boiled and Drained White Gourd-flowered have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chopped Frozen Broccoli has 1.4 times more Carbohydrate, 2.5 times more Fiber and 5.2 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.