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

Weight per 300 calories

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

Boiled and Drained Spears Frozen Broccoli have 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 Boiled Spears Frozen Broccoli?

Macros Ratio

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

Macro Nutrients

	Boiled White Gourd-flowered	Boiled Spears 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	1.2% 1.18g	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% 57.4g	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	Boiled Spears 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	80.4% 321μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	48% 480mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	51% 0.46mg	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	51% 214mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	151% 3.5mg	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	84% 589mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	29.2% 3.2mg	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 Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled White Gourd-flowered have 1.6 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 2 times more Vitamin B2, 1.8 times more Vitamin B6, 4 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Boiled Spears 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 and Drained Spears 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 Boiled Spears Frozen Broccoli:

• 300 calories of Boiled White Gourd-flowered have 1.8 times more Potassium, 4.4 times more Zinc and 2 times more Water than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Iron, 2.6 times more Manganese, 2.3 times more Phosphorus, 5.1 times more Selenium and 6.4 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Boiled Spears Frozen Broccoli contain similar levels of Calcium, Copper and Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

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