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

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Broccoli: 1471g

Raw Broccoli has 2.3 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled White Gourd-flowered	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	105% 40g	101% 38.2g	38g per day for Men 19-50 years
Protein	35.7% 20g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Broccoli	Recommended Dietary Allowance
Calcium	80% 800mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	86% 3177g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Gourd-flowered has 1.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 6.9 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained White Gourd-flowered has 1.2 times more Copper, 1.2 times more Potassium, 3.9 times more Zinc and 2.4 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Iron, 1.4 times more Manganese, 2.2 times more Phosphorus, 5.5 times more Selenium and 7.3 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Broccoli have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained White Gourd-flowered has 1.3 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 8.2 times more Fat, 25.1 times more Saturated Fat and 2.1 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Broccoli have similar amounts of Energy and Fiber per 500 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.