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

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Boiled Spears Frozen Broccoli: 1786g

Boiled and Drained Spears Frozen Broccoli have 1.9 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is very low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled White Gourd-flowered	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	105% 40g	141% 53.6g	38g per day for Men 19-50 years
Protein	35.7% 20g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	179% 2.32mg	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	33.3% 133μg	134% 536μg	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	315% 283mg	796% 716mg	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	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	80% 800mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	85.3% 0.77mg	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	104% 8.33mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	252% 5.8mg	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	62% 433mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	86% 3177g	43.8% 1620g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled White Gourd-flowered have 1.6 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 2 times more Vitamin B2, 1.8 times more Vitamin B6, 4 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• Both Boiled and Drained White Gourd-flowered as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled White Gourd-flowered have 1.8 times more Potassium, 4.4 times more Zinc and 2 times more Water than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Iron, 2.6 times more Manganese, 2.3 times more Phosphorus, 5.1 times more Selenium and 6.4 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Boiled Spears Frozen Broccoli contain similar levels of Calcium, Copper and Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Gourd-flowered have 1.3 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Fiber and 2.8 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained White Gourd-flowered as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.