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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	White Gourd-flowered	Broccoli Raab	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.5g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	5.22% 2g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	52.2% 0.68mg	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	5.95% 24μg	82.4% 329μg	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	44.5% 40mg	89% 80mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Broccoli Raab	Recommended Dietary Allowance
Calcium	10.3% 103mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	18.5% 0.17mg	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	9.92% 0.79mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	68% 1.57mg	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	7.37% 51.6mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	10.2% 379g	9.93% 367g	3700g per day for Men 19-50 years

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

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

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

• 14 oz of Raw Broccoli Raab contain 5.6 times more Vitamin B1, 5.9 times more Vitamin B2, 3.8 times more Vitamin B3, 2.1 times more Vitamin B5, 4.3 times more Vitamin B6, 13.8 times more Vitamin B9 and 2 times more Vitamin C than Raw White Gourd-flowered .
• 14 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 oz of Raw Broccoli Raab contain 4.2 times more Calcium, 1.6 times more Copper, 10.7 times more Iron, 2 times more Magnesium, 6 times more Manganese, 5.6 times more Phosphorus, 1.3 times more Potassium and 16.5 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Broccoli Raab contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw White Gourd-flowered as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Broccoli Raab contain 5.4 times more Fiber and 5.1 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Broccoli Raab offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw White Gourd-flowered as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 14 ounces.