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

Weight per 500 calories

• White Gourd-flowered: 3571g
• Broccoli Raab: 2273g

Raw Broccoli Raab has 1.6 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 Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	White Gourd-flowered	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	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	NA	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	50% 64.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	47% 18g	161% 61.4g	38g per day for Men 19-50 years
Protein	39.5% 22g	129% 72g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Broccoli Raab	Recommended Dietary Allowance
Calcium	93% 929mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	106% 0.95mg	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	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	92% 3412g	57% 2103g	3700g per day for Men 19-50 years

White Gourd-flowered VS Broccoli Raab Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Broccoli Raab contain 3.6 times more Vitamin B1, 3.7 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6, 8.8 times more Vitamin B9 and 1.3 times more Vitamin C than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of White Gourd-flowered have 1.2 times more Potassium, 1.4 times more Zinc and 1.6 times more Water than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 2.6 times more Calcium, 6.8 times more Iron, 1.3 times more Magnesium, 3.8 times more Manganese, 3.6 times more Phosphorus, 3.2 times more Selenium and 10.5 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Broccoli Raab contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Gourd-flowered have 1.9 times more Carbohydrate than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 15.6 times more Fat, 3.4 times more Fiber and 3.3 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• Both Raw White Gourd-flowered as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.