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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	White Gourd-flowered	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	4.83% 140kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	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	13% 5g	79% 30g	38g per day for Men 19-50 years
Protein	11% 6.2g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	100% 1.3mg	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	15% 60μg	75% 300μg	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	112% 101mg	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	26% 260mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	47.8% 0.43mg	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	25% 2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	141% 3.25mg	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	18.6% 130mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	26% 955g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 3.3 times more Vitamin B6, 5 times more Vitamin B9 and 4 times more Vitamin C than Raw White Gourd-flowered .
• 1 kilogram of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of White Gourd-flowered has 2.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2 times more Calcium, 1.7 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 4.9 times more Manganese, 4.2 times more Phosphorus and 9.5 times more Selenium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Spears Frozen Broccoli contain similar levels of Potassium and 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 kg of Boiled and Drained Spears Frozen Broccoli contains 1.6 times more Carbohydrate, 6 times more Fiber and 5 times more Protein than Raw White Gourd-flowered .
• 1 kilogram of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw White Gourd-flowered as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.