Comparing Nutrients in 500 calories Dishcloth Gourd VS Frozen Chopped Broccoli

Weight per 500 calories

• Dishcloth Gourd: 2500g
• Frozen Chopped Broccoli: 1923g

Frozen Chopped Broccoli, Unprepared has 1.3 times more energy per unit of mass than Raw Dishcloth Gourd, which is very low in comparison to other foods. Dishcloth Gourd having very low energy density.

Which food has more nutrients per 500 calories - Dishcloth Gourd or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dishcloth Gourd	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	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	12.8% 2.18g	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	83.7% 109g	70.7% 92g	130g per day for Men 19-50 years
Sugars	69.7% 50.5g	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	72.4% 27.5g	152% 57.7g	38g per day for Men 19-50 years
Protein	53.6% 30g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	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	104% 1.25mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.45mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	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	43.8% 175μg	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	333% 300mg	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	16.7% 2.5mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	50% 500mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	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	113% 9mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	114% 800mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	102% 3475mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	63.4% 2346g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Raw Dishcloth Gourd has 1.2 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Vitamin B6, 7.4 times more Vitamin B9, 3.6 times more Vitamin C, 9.4 times more Vitamin E and 89.1 times more Vitamin K than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Raw Dishcloth Gourd as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Dishcloth Gourd has 1.3 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Calcium, 1.7 times more Iron, 2.5 times more Manganese, 10.8 times more Selenium, 6.2 times more Sodium and 5.3 times more Zinc than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Dishcloth Gourd has 3.6 times more Omega 6 and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Fiber and 1.8 times more Protein than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Raw Dishcloth Gourd as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.