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

Weight per 500 calories

• Broccoli Raab: 2273g
• Boiled White Gourd-flowered: 3333g

Broccoli Raab has 1.5 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 - Broccoli Raab or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Broccoli Raab	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0.21% 0.067g	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	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	50% 64.8g	95% 123g	130g per day for Men 19-50 years
Sugars	12% 8.64g	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	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	105% 40g	38g per day for Men 19-50 years
Protein	129% 72g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled White Gourd-flowered	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	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	245% 2455mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	608% 48.6mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	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	237% 1659mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	167% 5667mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	212% 23.3mg	11mg per day for Men 19-50 years
Water	57% 2103g	86% 3177g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Broccoli Raab have 3.8 times more Vitamin B1, 4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6, 14.1 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled White Gourd-flowered .
• Both Raw Broccoli Raab 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 Broccoli Raab vs Boiled White Gourd-flowered :

• 500 calories of Broccoli Raab have 3.1 times more Calcium, 5.8 times more Iron, 1.4 times more Magnesium, 4.1 times more Manganese, 3.8 times more Phosphorus, 3.4 times more Selenium and 11.3 times more Sodium than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 1.3 times more Potassium, 1.3 times more Zinc and 1.5 times more Water than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled White Gourd-flowered contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 16.7 times more Fat, 1.5 times more Fiber and 3.6 times more Protein than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 1.9 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled White Gourd-flowered offer comparable quantities of Energy per 500 calories.
• Both Raw Broccoli Raab as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.