Comparing Nutrients in 300 calories Boiled White Gourd-flowered VS Boiled Escarole

Weight per 300 calories

• Boiled White Gourd-flowered: 2000g
• Boiled Escarole: 2000g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Boiled White Gourd-flowered	Boiled Escarole	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	8.1% 1.4g	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	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	NA	6.34% 4.6g	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	147% 56g	38g per day for Men 19-50 years
Protein	21.4% 12g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	NA	209% 1880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	39% 6.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	330% 16.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	24.6% 0.32mg	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	390% 1560μg	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	73.3% 66mg	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	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3532% 4238μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Boiled Escarole	Recommended Dietary Allowance
Calcium	48% 480mg	92% 920mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.35% 134μg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	335% 7.7mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	144% 4900mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	125% 13.8mg	11mg per day for Men 19-50 years
Water	51.5% 1906g	51% 1886g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Boiled Escarole Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Boiled White Gourd-flowered vs Boiled Escarole:

• 300 calories of Boiled White Gourd-flowered have 1.3 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.6 times more Vitamin C than Boiled Escarole.
• While 300 kcal of Boiled and Drained Escarole without Salt contain 2 times more Vitamin B1, 2.8 times more Vitamin B2, 5.7 times more Vitamin B5 and 19.5 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled White Gourd-flowered vs Boiled Escarole:

• 300 kcal of Boiled and Drained Escarole without Salt contain 1.9 times more Calcium, 3.3 times more Copper, 2.9 times more Iron, 5.8 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 9.5 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Boiled Escarole contain similar levels of Magnesium, Selenium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled White Gourd-flowered have 1.2 times more Carbohydrate than Boiled Escarole.
• While 300 kcal of Boiled and Drained Escarole without Salt contain 7.7 times more Omega 6, 2.3 times more Fiber and 1.9 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Boiled Escarole offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled White Gourd-flowered provide inadequate amounts of Omega 6