Comparing Nutrients in 300 calories Boiled Broccoli VS White Gourd-flowered

Weight per 300 calories

• Boiled Broccoli: 857g
• White Gourd-flowered: 2143g

Boiled Broccoli has 2.5 times more energy per 100g than White Gourd-flowered . It has low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Boiled Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	NA	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	56% 72.6g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	28% 10.7g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	66% 0.86mg	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	231% 926μg	32% 129μg	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	618% 556mg	240% 216mg	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	83% 12.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Calcium	34.3% 343mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	61.5% 1.4mg	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	82% 574mg	39.8% 279mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	136% 15mg	11mg per day for Men 19-50 years
Water	20.7% 765g	55.3% 2047g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs White Gourd-flowered :

• Boiled and Drained Broccoli has 2.2 times more Vitamin B2, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 7.2 times more Vitamin B9 and 2.6 times more Vitamin C than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw White Gourd-flowered have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled and Drained Broccoli as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs White Gourd-flowered :

• Boiled and Drained Broccoli has 1.3 times more Iron, 2.1 times more Phosphorus, 3.2 times more Selenium and 8.2 times more Sodium than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 1.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Potassium, 3.9 times more Zinc and 2.7 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw White Gourd-flowered have similar amounts of Copper and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 8.2 times more Fat, 2.6 times more Fiber and 1.5 times more Protein than Raw White Gourd-flowered .
• Both Boiled and Drained Broccoli and Raw White Gourd-flowered have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Broccoli as well as Raw White Gourd-flowered have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.