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

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Boiled White Gourd-flowered with Salt: 2308g

Frozen Broccoli Spears have 2.2 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 Broccoli Spears or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Frozen Broccoli Spears	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	3.63% 3.5g	0.48% 0.46g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	NA	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	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	42.6% 55.3g	55% 71.5g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	81.7% 31g	73% 27.7g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	42.4% 424mg	55.4% 554mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	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	93% 7.45mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	87% 610mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	115% 3923mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	366% 5492mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	147% 16mg	11mg per day for Men 19-50 years
Water	25.3% 937g	59.5% 2200g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Broccoli Spears have 2.3 times more Vitamin B2, 2.1 times more Vitamin B6, 10.5 times more Vitamin B9 and 3.6 times more Vitamin C than Boiled White Gourd-flowered with Salt.
• While 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B1 per 300 calories.
• Both Frozen Broccoli Spears 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 Broccoli Spears vs Boiled White Gourd-flowered with Salt:

• 300 calories of Frozen Broccoli Spears have 1.3 times more Iron, 1.7 times more Manganese, 2 times more Phosphorus and 4.3 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.3 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium, 1.5 times more Potassium, 31.2 times more Sodium, 4.6 times more Zinc and 2.3 times more Water than Frozen Broccoli Spears.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 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 Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy and Fiber per 300 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 300 calories.