Comparing Nutrients in 1 kilogram Boiled Waxgourd VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Waxgourd	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.83% 140kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	41% 53.5g	130g per day for Men 19-50 years
Sugars	16.3% 12g	20.3% 14.7g	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	26.3% 10g	79% 30g	38g per day for Men 19-50 years
Protein	7.14% 4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	100% 1.3mg	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	10% 40μg	140% 560μg	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	117% 105mg	446% 401mg	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	5.33% 0.8mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	37.8% 0.34mg	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	47.5% 3.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	97% 2.23mg	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	24.3% 170mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	26% 961g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Waxgourd vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.6 times more Vitamin B1, 81 times more Vitamin B2, 2.3 times more Vitamin B5, 4.1 times more Vitamin B6, 14 times more Vitamin B9, 3.8 times more Vitamin C, 16.5 times more Vitamin E and 31.5 times more Vitamin K than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled and Drained Waxgourd as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Waxgourd vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Waxgourd has 9.7 times more Sodium and 2.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 4 times more Manganese, 2.9 times more Phosphorus, 28.4 times more Potassium and 3.5 times more Selenium than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Boiled Chopped Frozen Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Broccoli contains more Omega 3, 1.8 times more Carbohydrate, 3 times more Fiber and 7.8 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Boiled Chopped Frozen Broccoli have similar amounts of Sugars per 1 kg.
• Both Boiled and Drained Waxgourd as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.