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

Weight per 300 calories

• Boiled White Gourd-flowered: 2000g
• Cooked Chopped Frozen Broccoli: 1071g

Boiled Chopped Frozen Broccoli has 1.9 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is very low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled White Gourd-flowered	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 73.8g	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	21.7% 15.8g	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	63% 24g	84.6% 32g	38g per day for Men 19-50 years
Protein	21.4% 12g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	107% 1.4mg	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	20% 80μg	150% 600μg	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	189% 170mg	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	48% 480mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	40.5% 0.36mg	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	62.5% 5mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	104% 2.4mg	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	37% 260mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	51.5% 1906g	26.3% 972g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled White Gourd-flowered have 1.6 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 2 times more Vitamin B2, 1.8 times more Vitamin B6, 7.5 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• Both Boiled and Drained White Gourd-flowered as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled White Gourd-flowered have 1.4 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 2.2 times more Potassium, 4.7 times more Zinc and 2 times more Water than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.3 times more Iron, 1.8 times more Manganese, 2 times more Phosphorus, 1.9 times more Selenium and 2.9 times more Sodium than Boiled and Drained White Gourd-flowered .

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled White Gourd-flowered have 1.3 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.3 times more Fiber and 2.8 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• Both Boiled and Drained White Gourd-flowered as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.