Comparing Nutrients in 500 calories Cooked Broccoli Raab VS White Gourd-flowered

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• White Gourd-flowered: 3571g

Cooked Broccoli Raab has 1.8 times more energy per 100g than White Gourd-flowered . It has very low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Cooked Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	251% 4g	NA	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	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	48% 62.4g	93% 121g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	147% 56g	47% 18g	38g per day for Men 19-50 years
Protein	137% 76.6g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	504% 4540μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	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	355% 1420μg	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	822% 740mg	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	337% 50.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	White Gourd-flowered	Recommended Dietary Allowance
Calcium	236% 2360mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	103% 0.93mg	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	318% 25.4mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	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	234% 1640mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	227% 25mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	92% 3412g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS White Gourd-flowered Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Broccoli Raab have 3.3 times more Vitamin B1, 3.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6, 6.6 times more Vitamin B9 and 2.1 times more Vitamin C than White Gourd-flowered .
• Both Cooked Broccoli Raab as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Broccoli Raab have 2.5 times more Calcium, 1.6 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 3.5 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium and 15.7 times more Sodium than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 2.3 times more Zinc and 1.9 times more Water than Cooked Broccoli Raab.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 14.6 times more Fat, 3.1 times more Fiber and 3.5 times more Protein than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 1.9 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and White Gourd-flowered offer comparable quantities of Energy per 500 calories.
• Both Cooked Broccoli Raab as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.