Comparing Nutrients in 500 calories White Gourd-flowered VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• White Gourd-flowered: 3571g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Chopped Frozen Broccoli has 2 times more energy per unit of mass than Raw White Gourd-flowered , which is very low in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 500 calories - White Gourd-flowered or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	White Gourd-flowered	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	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	1.9% 0.32g	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	93% 121g	73.5% 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	47% 18g	141% 53.6g	38g per day for Men 19-50 years
Protein	39.5% 22g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	53.6% 214μg	250% 1000μg	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	401% 361mg	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

	White Gourd-flowered	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	93% 929mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	67.5% 0.61mg	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	89.3% 7.14mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	173% 4mg	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	66.3% 464mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	92% 3412g	43.8% 1620g	3700g per day for Men 19-50 years

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

• Raw White Gourd-flowered has 1.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Vitamin B2, 1.6 times more Vitamin B6, 4.7 times more Vitamin B9 and 2 times more Vitamin C than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Raw White Gourd-flowered as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Gourd-flowered vs Cooked Chopped Frozen Broccoli:

• Raw White Gourd-flowered has 1.6 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 2.1 times more Potassium, 5 times more Zinc and 2.1 times more Water than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Iron, 1.7 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Selenium and 2.8 times more Sodium than Raw White Gourd-flowered .

Comparison of macro-nutrients per 500 calories:

• Raw White Gourd-flowered has 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3 times more Fiber and 2.5 times more Protein than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
• Both Raw White Gourd-flowered as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.