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

Weight per 500 calories

• White Gourd-flowered: 3571g
• Cooked Broccoli Raab: 2000g

Cooked Broccoli Raab has 1.8 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.

Discover which food has more nutrients per 500 calories - White Gourd-flowered or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	White Gourd-flowered	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	NA	251% 4g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	48% 62.4g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	47% 18g	147% 56g	38g per day for Men 19-50 years
Protein	39.5% 22g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	338% 4.4mg	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	355% 1420μg	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	822% 740mg	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	337% 50.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4267% 5120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	93% 929mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	167% 1.5mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	330% 7.6mg	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	234% 1640mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	202% 6860mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	98% 11mg	11mg per day for Men 19-50 years
Water	92% 3412g	49.4% 1828g	3700g per day for Men 19-50 years

White Gourd-flowered VS Cooked Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Gourd-flowered or Cooked Broccoli Raab?

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

• 500 kcal of Cooked Broccoli Raab contain 3.3 times more Vitamin B1, 3.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6, 6.6 times more Vitamin B9 and 2.1 times more Vitamin C than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of White Gourd-flowered have 2.3 times more Zinc and 1.9 times more Water than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 2.5 times more Calcium, 1.6 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 3.5 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium and 15.7 times more Sodium than Raw White Gourd-flowered .

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Gourd-flowered have 1.9 times more Carbohydrate than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 14.6 times more Fat, 3.1 times more Fiber and 3.5 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Cooked Broccoli Raab offer comparable quantities of Energy per 500 calories.
• Both Raw White Gourd-flowered as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.