Comparing Nutrients in 500 calories Boiled Broccoli VS White Gourd-flowered

Weight per 500 calories

• Boiled Broccoli: 1429g
• White Gourd-flowered: 3571g

Boiled Broccoli has 2.5 times more energy per 100g than White Gourd-flowered . It has low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Boiled Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	93% 121g	130g per day for Men 19-50 years
Sugars	27.4% 20g	NA	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	47% 18g	38g per day for Men 19-50 years
Protein	60.7% 34g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	122% 1100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	110% 1.43mg	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	386% 1543μg	53.6% 214μg	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	1030% 927mg	401% 361mg	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	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Calcium	57% 571mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	102% 2.36mg	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	137% 957mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	227% 25mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	92% 3412g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs White Gourd-flowered :

• Boiled and Drained Broccoli has 2.2 times more Vitamin B2, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 7.2 times more Vitamin B9 and 2.6 times more Vitamin C than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw White Gourd-flowered have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs White Gourd-flowered :

• Boiled and Drained Broccoli has 1.3 times more Iron, 2.1 times more Phosphorus, 3.2 times more Selenium and 8.2 times more Sodium than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 1.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Potassium, 3.9 times more Zinc and 2.7 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw White Gourd-flowered have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 8.2 times more Fat, 2.6 times more Fiber and 1.5 times more Protein than Raw White Gourd-flowered .
• Both Boiled and Drained Broccoli and Raw White Gourd-flowered have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw White Gourd-flowered have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.