Comparing Nutrients in 1 kilogram 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	15% 430kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	NA	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	69% 89.5g	26% 34g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	13% 9.3g	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	100% 38g	13% 5g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	White Gourd-flowered	Recommended Dietary Allowance
Calcium	42% 420mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	175% 14mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	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	99% 690mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	26% 955g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS White Gourd-flowered per 1 kg

Compare the macro and micronutrient content in 1 kg of Brussels Sprouts 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 Brussels Sprouts vs White Gourd-flowered :

• 1 kilogram of Brussels Sprouts has 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 .
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Brussels Sprouts vs White Gourd-flowered :

• 1 kilogram of Brussels Sprouts has 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 1 kg of Raw White Gourd-flowered contains 1.7 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts 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 Brussels Sprouts has 2.6 times more Carbohydrate, 7.6 times more Fiber and 5.5 times more Protein than White Gourd-flowered .
• 1 kilogram 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 one kilogram.