Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Boiled White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Frozen Broccoli Spears	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	4.02% 5.23g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	11% 4.25g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	4.14% 0.054mg	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	1.4% 5.67μg	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	108% 97mg	13.4% 12mg	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	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	4.1% 0.037mg	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	12.8% 1.02mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	4.07% 0.094mg	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	12% 83.6mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled White Gourd-flowered per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Boiled White Gourd-flowered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Boiled White Gourd-flowered :

• 5 ounces of Frozen Broccoli Spears have 2.5 times more Vitamin B1, 5.2 times more Vitamin B2, 1.7 times more Vitamin B5, 4.6 times more Vitamin B6, 23.5 times more Vitamin B9 and 8 times more Vitamin C than Boiled White Gourd-flowered .
• Both Frozen Broccoli Spears and Boiled White Gourd-flowered provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Frozen Broccoli Spears as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Boiled White Gourd-flowered :

• 5 ounces of Frozen Broccoli Spears have 1.7 times more Calcium, 1.4 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 4.5 times more Phosphorus, 1.5 times more Potassium and 9.5 times more Selenium than Boiled White Gourd-flowered .
• While 5 oz of Boiled and Drained White Gourd-flowered contain 2.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled White Gourd-flowered contain similar levels of Water per five ounces.
• 5 ounces of Boiled White Gourd-flowered lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 1.4 times more Carbohydrate, 2.5 times more Fiber and 5.1 times more Protein than Boiled White Gourd-flowered .
• 5 ounces of Boiled White Gourd-flowered provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in five ounces.