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

Weight per 300 calories

• White Gourd-flowered: 2143g
• Broccoli Raab: 1364g

Raw Broccoli Raab has 1.6 times more energy per unit of mass than Raw White Gourd-flowered , which is very low in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	White Gourd-flowered	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	28% 10.7g	97% 37g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.8% 0.62mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	179% 2.33mg	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	32% 129μg	283% 1132μg	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	240% 216mg	306% 275mg	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	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Broccoli Raab	Recommended Dietary Allowance
Calcium	55.7% 557mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	63.6% 0.57mg	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	53.6% 4.3mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	234% 5.4mg	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	39.8% 279mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	34% 1262g	3700g per day for Men 19-50 years

White Gourd-flowered VS Broccoli Raab Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Broccoli Raab contain 3.6 times more Vitamin B1, 3.7 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6, 8.8 times more Vitamin B9 and 1.3 times more Vitamin C than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of White Gourd-flowered have 1.2 times more Potassium, 1.4 times more Zinc and 1.6 times more Water than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 2.6 times more Calcium, 6.8 times more Iron, 1.3 times more Magnesium, 3.8 times more Manganese, 3.6 times more Phosphorus, 3.2 times more Selenium and 10.5 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Broccoli Raab contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Gourd-flowered have 1.9 times more Carbohydrate than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 15.6 times more Fat, 3.4 times more Fiber and 3.3 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• Both Raw White Gourd-flowered as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.