Comparing Nutrients in 14 ounces Brussels Sprouts VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Brussels Sprouts	White Gourd-flowered	Recommended Dietary Allowance
Energy	5.9% 171kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	27.3% 35.5g	10.3% 13.5g	130g per day for Men 19-50 years
Sugars	12% 8.73g	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	5.1% 3.7g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	39.7% 15g	5.22% 2g	38g per day for Men 19-50 years
Protein	24% 13.4g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	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	60.5% 242μg	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	375% 337mg	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	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	585% 703μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	White Gourd-flowered	Recommended Dietary Allowance
Calcium	16.7% 167mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	69.5% 5.56mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	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	39% 274mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.23% 341g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS White Gourd-flowered per 14 oz

Compare the macro and micronutrient content in 14 oz of Brussels Sprouts 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 Brussels Sprouts vs White Gourd-flowered :

• 14 ounces of Brussels Sprouts have 4.8 times more Vitamin B1, 4.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 5.5 times more Vitamin B6, 10.2 times more Vitamin B9 and 8.4 times more Vitamin C than White Gourd-flowered .
• 14 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Brussels Sprouts 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 Brussels Sprouts vs White Gourd-flowered :

• 14 ounces of Brussels Sprouts have 1.6 times more Calcium, 2.7 times more Copper, 7 times more Iron, 2.1 times more Magnesium, 5.1 times more Manganese, 5.3 times more Phosphorus, 2.6 times more Potassium and 8 times more Selenium than White Gourd-flowered .
• While 14 oz of Raw White Gourd-flowered contain 1.7 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts 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 Brussels Sprouts have 2.6 times more Carbohydrate, 7.6 times more Fiber and 5.5 times more Protein than White Gourd-flowered .
• 14 ounces of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw Brussels Sprouts as well as Raw White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in 14 ounces.