Comparing Nutrients in 500 calories Boiled Dishcloth Gourd with Salt VS Frozen Chopped Broccoli

Weight per 500 calories

• Boiled Dishcloth Gourd with Salt: 926g
• Frozen Chopped Broccoli: 1923g

Boiled Dishcloth Gourd with Salt has 2.1 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Dishcloth Gourd with Salt or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd with Salt	4%	5%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Dishcloth Gourd with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.25% 3.15g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	8.06% 1.37g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	70.7% 92g	130g per day for Men 19-50 years
Sugars	66% 48g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	70.7% 27g	152% 57.7g	38g per day for Men 19-50 years
Protein	11% 6.1g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	192% 2.5mg	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	27.8% 111μg	322% 1288μg	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	58.6% 52.8mg	1205% 1085mg	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	15% 2.22mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	81% 0.73mg	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	41.7% 3.33mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.06mg	246% 5.65mg	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	41% 287mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	123% 4194mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.85μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	21% 780g	47.5% 1759g	3700g per day for Men 19-50 years

Boiled Dishcloth Gourd With Salt VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Dishcloth Gourd with Salt or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Boiled Dishcloth Gourd with Salt vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 2.4 times more Vitamin B1, 4.7 times more Vitamin B2, 3.8 times more Vitamin B3, 2.7 times more Vitamin B6, 11.6 times more Vitamin B9, 20.6 times more Vitamin C, 10.6 times more Vitamin E and 99.1 times more Vitamin K than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled Dishcloth Gourd with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per 500 calories.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Dishcloth Gourd with Salt vs Frozen Chopped Broccoli:

• 500 calories of Boiled Dishcloth Gourd with Salt have 5.2 times more Sodium than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 12.9 times more Calcium, 4.7 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 3.3 times more Phosphorus, 29.1 times more Selenium, 5.9 times more Zinc and 2.3 times more Water than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled Dishcloth Gourd with Salt and Frozen Chopped Broccoli contain similar levels of Copper and Potassium per 500 calories.
• 500 calories of Boiled Dishcloth Gourd with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Dishcloth Gourd with Salt have 1.4 times more Carbohydrate and 1.8 times more Sugars than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 2.1 times more Fiber and 8.8 times more Protein than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled Dishcloth Gourd with Salt and Frozen Chopped Broccoli offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 500 calories.