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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	White Gourd-flowered	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.02% 2.8g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	76.8% 1mg	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	6.8% 27.2μg	80.5% 322μg	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	51% 46mg	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	11.8% 118mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	37.8% 0.34mg	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	11.3% 0.91mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	75% 1.72mg	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	8.42% 59mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.7% 433g	11.2% 415g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Cooked Broccoli Raab contains 5.8 times more Vitamin B1, 6.4 times more Vitamin B2, 6.3 times more Vitamin B3, 2.9 times more Vitamin B5, 5.5 times more Vitamin B6, 11.8 times more Vitamin B9 and 3.7 times more Vitamin C than Raw White Gourd-flowered .
• 1 pound of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of White Gourd-flowered has 1.3 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.5 times more Calcium, 2.9 times more Copper, 6.4 times more Iron, 2.5 times more Magnesium, 5.8 times more Manganese, 6.3 times more Phosphorus, 2.3 times more Potassium, 6.5 times more Selenium and 28 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Cooked Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of White Gourd-flowered lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Broccoli Raab contains 5.6 times more Fiber and 6.2 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Cooked Broccoli Raab offer comparable quantities of Carbohydrate per one pound.
• 1 pound of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw White Gourd-flowered as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.