Comparing Nutrients in 100 calories Boiled Waxgourd VS Brussels Sprouts

Weight per 100 calories

• Boiled Waxgourd: 714g
• Brussels Sprouts: 233g

Raw Brussels Sprouts have 3.1 times more energy per unit of mass than Boiled and Drained Waxgourd, which is low in comparison to other foods. Boiled Waxgourd having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Waxgourd or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Waxgourd	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	16% 21g	130g per day for Men 19-50 years
Sugars	11.6% 8.43g	7.06% 5.1g	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	3% 2.16g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	23.3% 8.84g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.8% 88.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.2% 0.24mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.55% 0.007mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	39% 0.51mg	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	7.14% 28.6μg	35.5% 142μg	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	83.3% 75mg	220% 198mg	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	3.8% 0.57mg	13.6% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	343% 412μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Brussels Sprouts	Recommended Dietary Allowance
Calcium	13% 129mg	9.77% 98mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	18% 0.16mg	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	34% 2.7mg	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	34% 0.78mg	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	17.3% 121mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	6.77% 3.72μg	55μg per day for Men 19-50 years
Sodium	51% 764mg	3.88% 58mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	8.88% 0.98mg	11mg per day for Men 19-50 years
Water	18.5% 686g	5.4% 200g	3700g per day for Men 19-50 years

Boiled Waxgourd VS Brussels Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Waxgourd or Brussels Sprouts?

Lets compare vitamin content per 100 calories of Boiled Waxgourd vs Brussels Sprouts:

• 100 calories of Boiled Waxgourd have 1.6 times more Vitamin B3 and 1.2 times more Vitamin B5 than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain more Vitamin A, 1.3 times more Vitamin B1, 29.3 times more Vitamin B2, 2.2 times more Vitamin B6, 5 times more Vitamin B9, 2.6 times more Vitamin C, 3.6 times more Vitamin E and 20.6 times more Vitamin K than Boiled and Drained Waxgourd.
• 100 calories of Boiled Waxgourd have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Waxgourd as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Waxgourd vs Brussels Sprouts:

• 100 calories of Boiled Waxgourd have 1.3 times more Calcium, 1.3 times more Magnesium, 13.1 times more Sodium, 4.3 times more Zinc and 3.4 times more Water than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 2 times more Manganese, 1.3 times more Phosphorus, 25.3 times more Potassium and 2.6 times more Selenium than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Brussels Sprouts contain similar levels of Copper and Iron per 100 calories.
• 100 calories of Boiled Waxgourd lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Waxgourd have 6 times more Omega 6 and 1.6 times more Sugars than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain more Omega 3 and 2.8 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Brussels Sprouts offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Boiled Waxgourd provide inadequate amounts of Omega 3
• 100 calories of Brussels Sprouts provide inadequate amounts of Omega 6