Comparing Nutrients in 300 calories Cooked Broccoli Raab VS White Gourd-flowered

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• White Gourd-flowered: 2143g

Cooked Broccoli Raab has 1.8 times more energy per 100g than White Gourd-flowered . It has very low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Cooked Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	NA	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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	28.8% 37.4g	56% 72.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	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	3.97% 2.88g	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	% 2.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	88.4% 33.6g	28% 10.7g	38g per day for Men 19-50 years
Protein	82% 46g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	303% 2724μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	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	213% 852μg	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	493% 444mg	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	202% 30.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Calcium	142% 1416mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	62% 0.56mg	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	191% 15.2mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	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	141% 984mg	39.8% 279mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	136% 15mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	55.3% 2047g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS White Gourd-flowered Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Broccoli Raab have 3.3 times more Vitamin B1, 3.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6, 6.6 times more Vitamin B9 and 2.1 times more Vitamin C than White Gourd-flowered .
• Both Cooked Broccoli Raab as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cooked Broccoli Raab have 2.5 times more Calcium, 1.6 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 3.5 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium and 15.7 times more Sodium than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 2.3 times more Zinc and 1.9 times more Water than Cooked Broccoli Raab.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Broccoli Raab have 14.6 times more Fat, 3.1 times more Fiber and 3.5 times more Protein than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 1.9 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and White Gourd-flowered offer comparable quantities of Energy per 300 calories.
• Both Cooked Broccoli Raab as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 300 calories.