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

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Boiled White Gourd-flowered with Salt: 2308g

Frozen Chopped Broccoli has 2 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	0.48% 0.46g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.22% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	55% 71.5g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	73% 27.7g	38g per day for Men 19-50 years
Protein	58% 32.4g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	67.5% 0.88mg	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	193% 773μg	23% 92μg	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	723% 651mg	218% 196mg	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	780% 936μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	64.6% 646mg	55.4% 554mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	66.7% 0.6mg	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	117% 9.35mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	66.2% 1.52mg	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	82.4% 577mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	115% 3923mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	366% 5492mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	147% 16mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	59.5% 2200g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Chopped Broccoli have 2.2 times more Vitamin B2, 1.7 times more Vitamin B6, 8.4 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled White Gourd-flowered with Salt.
• While 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.7 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Chopped Broccoli have 1.6 times more Iron, 2.2 times more Manganese, 1.9 times more Phosphorus and 7 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.4 times more Copper, 1.6 times more Potassium, 19.8 times more Sodium, 2.9 times more Zinc and 2.1 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled White Gourd-flowered with Salt contain similar levels of Calcium and Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 1.3 times more Fiber and 2.3 times more Protein than Boiled White Gourd-flowered with Salt.
• While 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 300 calories.