Comparing Nutrients in 500 calories Broccoli Raab VS Dishcloth Gourd

Weight per 500 calories

• Broccoli Raab: 2273g
• Dishcloth Gourd: 2500g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Dishcloth Gourd?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Broccoli Raab	Dishcloth Gourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	NA	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	12.8% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	83.7% 109g	130g per day for Men 19-50 years
Sugars	12% 8.64g	69.7% 50.5g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	129% 72g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	331% 2977μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	109% 5.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	82.7% 1.08mg	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	472% 1886μg	43.8% 175μg	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	510% 459mg	333% 300mg	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	245% 37mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	14.6% 17.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	245% 2455mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	97% 0.88mg	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	608% 48.6mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	100% 2.3mg	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	237% 1659mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	102% 3475mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	57% 2103g	63.4% 2346g	3700g per day for Men 19-50 years

Broccoli Raab VS Dishcloth Gourd Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Dishcloth Gourd?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Dishcloth Gourd:

• 500 calories of Broccoli Raab have 2.9 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, 10.8 times more Vitamin B9, 1.5 times more Vitamin C, 14.7 times more Vitamin E and 290.9 times more Vitamin K than Dishcloth Gourd.
• Both Raw Broccoli Raab as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Dishcloth Gourd:

• 500 calories of Broccoli Raab have 4.9 times more Calcium, 5.4 times more Iron, 1.4 times more Magnesium, 3.9 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 4.5 times more Selenium, 10 times more Sodium and 10 times more Zinc than Dishcloth Gourd.
• Both Broccoli Raab and Dishcloth Gourd contain similar levels of Copper and Water per 500 calories.
• 500 calories of Dishcloth Gourd lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 2.2 times more Fat, 2.2 times more Fiber and 2.4 times more Protein than Dishcloth Gourd.
• While 500 kcal of Raw Dishcloth Gourd contain 3.3 times more Omega 6, 1.7 times more Carbohydrate and 5.8 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Dishcloth Gourd offer comparable quantities of Energy per 500 calories.
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6