Comparing Nutrients in 14 ounces Boiled Dishcloth Gourd VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Dishcloth Gourd	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	8.05% 5.83g	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	30.3% 11.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	39.7% 0.52mg	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	12% 47.6μg	55.6% 222μg	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	25% 22.6mg	177% 159mg	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	6.35% 0.95mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	15% 0.13mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	38.5% 0.89mg	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	17.6% 123mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	53% 1798mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.04% 335g	9.73% 360g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dishcloth Gourd has 1.8 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, 4.7 times more Vitamin B9, 7 times more Vitamin C, 5.5 times more Vitamin E and 51.8 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled and Drained Dishcloth Gourd as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Dishcloth Gourd vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Dishcloth Gourd has 2.5 times more Copper, 1.5 times more Magnesium, 3.2 times more Potassium and 1.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.7 times more Calcium, 1.7 times more Iron, 1.6 times more Phosphorus, 3.5 times more Selenium and 1.6 times more Zinc than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Boiled Chopped Frozen Broccoli have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Dishcloth Gourd has 2 times more Energy, 2.7 times more Carbohydrate and 3.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.7 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Dishcloth Gourd as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.