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

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Cauliflower: 2000g

Raw Cauliflower has 1.7 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 Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled White Gourd-flowered	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	NA	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	95% 123g	76.5% 99g	130g per day for Men 19-50 years
Sugars	NA	52.7% 38.2g	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	26.8% 19.4g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	105% 40g	105% 40g	38g per day for Men 19-50 years
Protein	35.7% 20g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	283% 3.68mg	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	285% 1140μg	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	1071% 964mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Cauliflower	Recommended Dietary Allowance
Calcium	80% 800mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	135% 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	126% 880mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	86% 3177g	49.8% 1841g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Cauliflower Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled White Gourd-flowered have 1.3 times more Vitamin B3 than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.6 times more Vitamin B2, 2.8 times more Vitamin B5, 2.9 times more Vitamin B6, 8.6 times more Vitamin B9 and 3.4 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Cauliflower provide similar amounts of Vitamin B1 per 500 calories.
• Both Boiled and Drained White Gourd-flowered as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled White Gourd-flowered have 1.8 times more Calcium, 1.2 times more Magnesium, 4.3 times more Zinc and 1.7 times more Water than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.4 times more Manganese, 2 times more Phosphorus, 1.8 times more Selenium and 9 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Cauliflower contain similar levels of Copper, Iron and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Gourd-flowered have 1.2 times more Carbohydrate than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.9 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Cauliflower offer comparable quantities of Energy and Fiber per 500 calories.
• Both Boiled and Drained White Gourd-flowered as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.