Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Boiled White Gourd-flowered with Salt

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Boiled White Gourd-flowered with Salt: 3846g

Frozen Broccoli Spears have 2.2 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Frozen Broccoli Spears	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	NA	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	92% 119g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	136% 51.7g	121% 46g	38g per day for Men 19-50 years
Protein	94% 52.8g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	109% 983μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	112% 1.46mg	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	405% 1621μg	38.5% 154μg	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	1308% 1178mg	363% 327mg	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	155% 23.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	70.7% 707mg	92% 923mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	111% 1mg	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	155% 12.4mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	101% 423mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	110% 2.54mg	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	145% 1017mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	192% 6538mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	610% 9154mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	245% 27mg	11mg per day for Men 19-50 years
Water	42% 1561g	99% 3666g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Boiled White Gourd-flowered With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Boiled White Gourd-flowered with Salt?

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

• 500 calories of Frozen Broccoli Spears have 2.3 times more Vitamin B2, 2.1 times more Vitamin B6, 10.5 times more Vitamin B9 and 3.6 times more Vitamin C than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B1 per 500 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Boiled White Gourd-flowered with Salt:

• 500 calories of Frozen Broccoli Spears have 1.3 times more Iron, 1.7 times more Manganese, 2 times more Phosphorus and 4.3 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.3 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium, 1.5 times more Potassium, 31.2 times more Sodium, 4.6 times more Zinc and 2.3 times more Water than Frozen Broccoli Spears.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 2.3 times more Protein than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy and Fiber per 500 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 500 calories.