Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Frozen Broccoli Spears	White Gourd-flowered	Recommended Dietary Allowance
Energy	10% 290kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	NA	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	26% 34g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	79% 30g	13% 5g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	30.8% 0.4mg	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	235% 940μg	15% 60μg	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	759% 683mg	112% 101mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	White Gourd-flowered	Recommended Dietary Allowance
Calcium	41% 410mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	29% 0.26mg	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	90% 7.2mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	28.7% 0.66mg	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	84.3% 590mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	26% 955g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS White Gourd-flowered per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of White Gourd-flowered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs White Gourd-flowered :

• 1 kilogram of Frozen Broccoli Spears has 2.5 times more Vitamin B1, 5.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.4 times more Vitamin B6, 15.7 times more Vitamin B9 and 6.8 times more Vitamin C than White Gourd-flowered .
• 1 kilogram of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Frozen Broccoli Spears as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs White Gourd-flowered :

• 1 kilogram of Frozen Broccoli Spears has 1.6 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 4.5 times more Phosphorus, 1.7 times more Potassium and 9.5 times more Selenium than White Gourd-flowered .
• While 1 kg of Raw White Gourd-flowered contains 2.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and White Gourd-flowered contain similar levels of Water per one kilogram.
• 1 kilogram of White Gourd-flowered lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.6 times more Carbohydrate, 6 times more Fiber and 4.9 times more Protein than White Gourd-flowered .
• 1 kilogram of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Frozen Broccoli Spears as well as Raw White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in one kilogram.