Comparing Nutrients in 500 calories White Gourd-flowered VS Brussels Sprouts

Weight per 500 calories

• White Gourd-flowered: 3571g
• Brussels Sprouts: 1163g

Raw Brussels Sprouts have 3.1 times more energy per unit of mass than Raw White Gourd-flowered , which is 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 Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	White Gourd-flowered	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.08% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	35.3% 25.6g	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	15% 11g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.35g	g per day for Men 19-50 years
Fiber	47% 18g	116% 44g	38g per day for Men 19-50 years
Protein	39.5% 22g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	NA	49% 442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	196% 2.55mg	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	177% 709μg	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	1098% 988mg	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	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Brussels Sprouts	Recommended Dietary Allowance
Calcium	93% 929mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	90% 0.81mg	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	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	170% 3.9mg	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	115% 802mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	92% 3412g	27% 1000g	3700g per day for Men 19-50 years

White Gourd-flowered VS Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Gourd-flowered or Brussels Sprouts?

Lets compare vitamin content per 500 calories of White Gourd-flowered vs Brussels Sprouts:

• 500 calories of White Gourd-flowered have 1.3 times more Vitamin B3 and 1.5 times more Vitamin B5 than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B6, 3.3 times more Vitamin B9 and 2.7 times more Vitamin C than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for White Gourd-flowered vs Brussels Sprouts:

• 500 calories of White Gourd-flowered have 1.9 times more Calcium, 1.5 times more Magnesium, 5.1 times more Zinc and 3.4 times more Water than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 2.3 times more Iron, 1.7 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Selenium and 4.1 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Brussels Sprouts contain similar levels of Copper and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Brussels Sprouts contain 2.5 times more Fiber and 1.8 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Brussels Sprouts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw White Gourd-flowered as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 500 calories.