Comparing Nutrients in 7 ounces Boiled Dishcloth Gourd VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Dishcloth Gourd	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.83% 111kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	14% 10.3g	4.02% 2.9g	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	15% 5.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	20% 0.26mg	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	5.95% 24μg	27.8% 111μg	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	12.6% 11.3mg	88.4% 79.6mg	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	3.18% 0.48mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	7.5% 0.067mg	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	8.93% 0.71mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	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	8.8% 61.5mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	26.4% 899mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.52% 167g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dishcloth Gourd VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Dishcloth Gourd versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Dishcloth Gourd have 1.8 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, 4.7 times more Vitamin B9, 7 times more Vitamin C, 5.5 times more Vitamin E and 51.8 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Dishcloth Gourd as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Dishcloth Gourd have 2.5 times more Copper, 1.5 times more Magnesium and 3.2 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 3.7 times more Calcium, 1.7 times more Iron, 1.6 times more Phosphorus and 1.6 times more Zinc than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Cooked Chopped Frozen Broccoli contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Boiled Dishcloth Gourd lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Dishcloth Gourd as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Dishcloth Gourd have 2.7 times more Carbohydrate and 3.5 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 4.7 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Dishcloth Gourd provide inadequate amounts of Protein
• Both Boiled and Drained Dishcloth Gourd as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.