Comparing Nutrients in 500 calories Broccoli VS White Gourd-flowered

Weight per 500 calories

• Broccoli: 1471g
• White Gourd-flowered: 3571g

Broccoli has 2.4 times more energy per 100g than White Gourd-flowered . It has low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Which food has more nutrients per 500 calories - Broccoli or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	NA	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	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	75% 98g	93% 121g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	47% 18g	38g per day for Men 19-50 years
Protein	74% 41.5g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	White Gourd-flowered	Recommended Dietary Allowance
Calcium	69% 691mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	134% 10.7mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	139% 971mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	227% 25mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	92% 3412g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.2 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.6 times more Vitamin C than Raw White Gourd-flowered .
• Both Raw Broccoli and Raw White Gourd-flowered have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Raw Broccoli as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Broccoli has 1.5 times more Iron, 1.3 times more Manganese, 2.1 times more Phosphorus, 5.1 times more Selenium and 6.8 times more Sodium than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 4.1 times more Zinc and 2.6 times more Water than Raw Broccoli.
• Both Raw Broccoli and Raw White Gourd-flowered have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 7.6 times more Fat, 23.5 times more Saturated Fat, 2.1 times more Fiber and 1.9 times more Protein than Raw White Gourd-flowered .
• Both Raw Broccoli and Raw White Gourd-flowered have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Raw White Gourd-flowered have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.