Comparing Nutrients in 1 kilogram Broccoli VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Broccoli	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	11.7% 340kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	8.7% 1.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	110% 143g	130g per day for Men 19-50 years
Sugars	23.4% 17g	71.3% 51.7g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	76.3% 29g	38g per day for Men 19-50 years
Protein	50.4% 28g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	76% 0.99mg	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	158% 630μg	30% 120μg	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	991% 892mg	63.3% 57mg	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	52% 7.8mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	47% 470mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	94% 0.85mg	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	91% 7.3mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	97% 2.23mg	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	94% 660mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	133% 4530mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24% 893g	22.8% 843g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Boiled Dishcloth Gourd:

• Raw Broccoli has 1.5 times more Vitamin B1, 2.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B6, 5.3 times more Vitamin B9, 15.6 times more Vitamin C, 3.3 times more Vitamin E and 59.8 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• Both Raw Broccoli and Boiled and Drained Dishcloth Gourd have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Broccoli as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Boiled Dishcloth Gourd:

• Raw Broccoli has 5.2 times more Calcium, 2 times more Iron, 2.1 times more Phosphorus, 12.5 times more Selenium, 1.6 times more Sodium and 2.4 times more Zinc than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 1.7 times more Copper and 1.4 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Dishcloth Gourd have similar amounts of Magnesium, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 4.3 times more Protein than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 1.6 times more Energy, 2.2 times more Carbohydrate and 3 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Dishcloth Gourd have similar amounts of Fiber per 1 kg.
• Both Raw Broccoli as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.