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

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Boiled White Gourd-flowered: 2000g

Frozen Broccoli Spears have 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 - Frozen Broccoli Spears or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Frozen Broccoli Spears	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.13% 0.04g	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	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	56.8% 73.8g	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	63% 24g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled White Gourd-flowered	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	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	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	Recommended Dietary Allowance
Calcium	42.4% 424mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	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	93% 7.45mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	87% 610mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	127% 14mg	11mg per day for Men 19-50 years
Water	25.3% 937g	51.5% 1906g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Broccoli Spears have 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.4 times more Vitamin B6, 12.2 times more Vitamin B9 and 4.2 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 Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled White Gourd-flowered provide similar amounts of Vitamin B5 per 300 calories.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Boiled White Gourd-flowered :

• 300 calories of Frozen Broccoli Spears have 1.5 times more Iron, 2 times more Manganese, 2.3 times more Phosphorus, 4.9 times more Selenium and 4.4 times more Sodium than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium, 4 times more Zinc and 2 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled White Gourd-flowered contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 1.3 times more Fiber and 2.6 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 Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled White Gourd-flowered offer comparable quantities of Energy per 300 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 300 calories.