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

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Boiled White Gourd-flowered: 2000g

Cooked Chopped Frozen Broccoli has 1.9 times more energy per 100g than Boiled White Gourd-flowered . It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	NA	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	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	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	84.6% 32g	63% 24g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	58.5% 0.76mg	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	150% 600μg	20% 80μg	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	477% 430mg	189% 170mg	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	94% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	35.4% 354mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	57.8% 0.52mg	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	81.7% 6.54mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	57.4% 1.32mg	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	75% 525mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	127% 14mg	11mg per day for Men 19-50 years
Water	26.3% 972g	51.5% 1906g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Boiled White Gourd-flowered Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Boiled White Gourd-flowered ?

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

• 300 calories of Cooked Chopped Frozen Broccoli have 2 times more Vitamin B2, 1.8 times more Vitamin B6, 7.5 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 1.6 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled White Gourd-flowered provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Iron, 1.8 times more Manganese, 2 times more Phosphorus, 1.9 times more Selenium and 2.9 times more Sodium than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 1.4 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 2.2 times more Potassium, 4.7 times more Zinc and 2 times more Water than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Fiber and 2.8 times more Protein than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled White Gourd-flowered offer comparable quantities of Energy per 300 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 300 calories.