Comparing Nutrients in 7 ounces Boiled Broccoli VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Boiled Broccoli	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	22% 28.5g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	14% 10.3g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	15% 5.75g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	17% 153μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	15% 0.2mg	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	5.95% 24μg	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	143% 129mg	12.6% 11.3mg	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	19% 2.88mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	19.2% 0.44mg	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	19% 133mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.52% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Boiled Dishcloth Gourd:

• Boiled and Drained Broccoli has 1.4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 1.2 times more Vitamin B5, 2 times more Vitamin B6, 9 times more Vitamin B9, 11.4 times more Vitamin C, 6 times more Vitamin E and 83 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Boiled Dishcloth Gourd:

• Boiled and Drained Broccoli has 4.4 times more Calcium, 1.9 times more Iron, 2.2 times more Phosphorus, 8 times more Selenium, 2 times more Sodium and 2.6 times more Zinc than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 1.4 times more Copper and 1.5 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Dishcloth Gourd have similar amounts of Magnesium, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 3.6 times more Protein than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 1.6 times more Energy, 2 times more Carbohydrate and 3.7 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Dishcloth Gourd have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.