Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Cooked Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	9.53% 12.4g	10.3% 13.5g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	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	1.3% 0.95g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	5.22% 2g	38g per day for Men 19-50 years
Protein	27% 15.2g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	100% 901μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	12.2% 0.16mg	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	70.4% 282μg	5.95% 24μg	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	163% 147mg	44.5% 40mg	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	67% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Calcium	47% 468mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	63% 5.04mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	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	46.5% 325mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.8% 363g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS White Gourd-flowered per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab versus 14 oz of White Gourd-flowered to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cooked Broccoli Raab have 5.8 times more Vitamin B1, 6.4 times more Vitamin B2, 6.3 times more Vitamin B3, 2.9 times more Vitamin B5, 5.5 times more Vitamin B6, 11.8 times more Vitamin B9 and 3.7 times more Vitamin C than White Gourd-flowered .
• 14 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Broccoli Raab as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs White Gourd-flowered :

• 14 ounces of Cooked Broccoli Raab have 4.5 times more Calcium, 2.9 times more Copper, 6.4 times more Iron, 2.5 times more Magnesium, 5.8 times more Manganese, 6.3 times more Phosphorus, 2.3 times more Potassium, 6.5 times more Selenium and 28 times more Sodium than White Gourd-flowered .
• While 14 oz of Raw White Gourd-flowered contain 1.3 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and White Gourd-flowered contain similar levels of Water per 14 ounces.
• 14 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Broccoli Raab have 5.6 times more Fiber and 6.2 times more Protein than White Gourd-flowered .
• Both Cooked Broccoli Raab and White Gourd-flowered offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Cooked Broccoli Raab as well as Raw White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in 14 ounces.