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

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Boiled White Gourd-flowered: 3333g

Cooked Chopped Frozen Broccoli has 1.9 times more energy per 100g than Boiled White Gourd-flowered . It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Boiled White Gourd-flowered ?

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	95% 123g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	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	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	141% 53.6g	105% 40g	38g per day for Men 19-50 years
Protein	99% 55.4g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	101% 911μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	97% 1.27mg	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	250% 1000μg	33.3% 133μg	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	796% 716mg	315% 283mg	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	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	59% 589mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	96% 0.87mg	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	136% 11mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	96% 2.2mg	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	125% 875mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	167% 5667mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	212% 23.3mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	86% 3177g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Boiled White Gourd-flowered Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Boiled White Gourd-flowered ?

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

• 500 calories of Cooked Chopped Frozen Broccoli have 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 White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 1.6 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled White Gourd-flowered provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Chopped Frozen Broccoli have 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 White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 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 Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Fiber and 2.8 times more Protein than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled White Gourd-flowered offer comparable quantities of Energy per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.