Comparing Nutrients in 7 ounces White Gourd-flowered VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	White Gourd-flowered	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.17% 6.73g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.03% 0.3mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	33.6% 0.44mg	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	2.98% 12μg	35.2% 141μg	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	22.3% 20mg	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	16.5% 0.15mg	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	4.96% 0.4mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	32.8% 0.75mg	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	3.7% 25.8mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	5.12% 190g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of White Gourd-flowered versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Gourd-flowered vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain 5.8 times more Vitamin B1, 6.4 times more Vitamin B2, 6.3 times more Vitamin B3, 2.9 times more Vitamin B5, 5.5 times more Vitamin B6, 11.8 times more Vitamin B9 and 3.7 times more Vitamin C than Raw White Gourd-flowered .
• 7 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Gourd-flowered vs Cooked Broccoli Raab:

• 7 ounces of White Gourd-flowered have 1.3 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 4.5 times more Calcium, 2.9 times more Copper, 6.4 times more Iron, 2.5 times more Magnesium, 5.8 times more Manganese, 6.3 times more Phosphorus, 2.3 times more Potassium, 6.5 times more Selenium and 28 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Cooked Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Broccoli Raab contain 5.6 times more Fiber and 6.2 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Cooked Broccoli Raab offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw White Gourd-flowered as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.