Comparing Nutrients in 1 pound Broccoli Raab VS White Gourd-flowered

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Energy	3.44% 100kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	NA	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	12% 15.4g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	5.02% 2.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	66% 594μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	14% 0.18mg	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	94% 376μg	6.8% 27.2μg	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	102% 92mg	51% 46mg	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	49% 7.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Calcium	49% 490mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	13% 0.12mg	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	121% 9.7mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	13% 0.3mg	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	47.3% 331mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.7% 433g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS White Gourd-flowered per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs White Gourd-flowered :

• 1 pound of Broccoli Raab has 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 White Gourd-flowered .
• 1 pound of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Broccoli Raab as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs White Gourd-flowered :

• 1 pound of Broccoli Raab has 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 White Gourd-flowered .
• Both Broccoli Raab and White Gourd-flowered contain similar levels of Zinc and Water per one pound.
• 1 pound of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw Broccoli Raab as well as Raw White Gourd-flowered lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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