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

Weight per 300 calories

• Boiled White Gourd-flowered with Salt: 2308g
• Broccoli: 882g

Raw Broccoli has 2.6 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled White Gourd-flowered with Salt or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.46g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	NA	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.22% 0.21g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	73% 27.7g	60.4% 23g	38g per day for Men 19-50 years
Protein	24.7% 14g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.8% 0.67mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.5% 0.88mg	119% 1.54mg	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	23% 92μg	139% 556μg	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	218% 196mg	875% 787mg	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	NA	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Broccoli	Recommended Dietary Allowance
Calcium	55.4% 554mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	48% 0.43mg	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	72% 5.77mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	66.2% 1.52mg	80.6% 1.85mg	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	43% 300mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	115% 3923mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	366% 5492mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	147% 16mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	59.5% 2200g	21.3% 788g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Gourd-flowered with Salt has 1.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2 times more Vitamin B2, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 6 times more Vitamin B9 and 4 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw Broccoli have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained White Gourd-flowered with Salt has 1.3 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 1.4 times more Potassium, 18.9 times more Sodium, 4.5 times more Zinc and 2.8 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Phosphorus and 4.8 times more Selenium than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw Broccoli have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained White Gourd-flowered with Salt has 1.2 times more Carbohydrate and 1.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 7.1 times more Fat, 21.8 times more Saturated Fat and 1.8 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.