Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Boiled Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Waxgourd	Recommended Dietary Allowance
Energy	4.54% 132kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	7.4% 5.35g	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	36% 13.6g	12% 4.54g	38g per day for Men 19-50 years
Protein	24.8% 14g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	0.35% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	11% 0.15mg	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	107% 426μg	4.54% 18μg	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	344% 310mg	53% 47.6mg	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	41% 6.12mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	18.6% 186mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	11% 0.1mg	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	41% 3.27mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	11% 0.25mg	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	38.2% 268mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	0.67% 22.7mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11% 411g	11.8% 436g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Waxgourd per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Boiled Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Boiled Waxgourd:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 2.1 times more Vitamin B1, 114 times more Vitamin B2, 1.2 times more Vitamin B3, 2 times more Vitamin B5, 5.5 times more Vitamin B6, 23.5 times more Vitamin B9, 6.5 times more Vitamin C, 16.9 times more Vitamin E and 36.2 times more Vitamin K than Boiled Waxgourd.
• 1 pound of Boiled Waxgourd have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin E
• Both Frozen Broccoli Spears as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Boiled Waxgourd:

• 1 pound of Frozen Broccoli Spears has 2.3 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 4.6 times more Manganese, 3.5 times more Phosphorus, 50 times more Potassium and 9.5 times more Selenium than Boiled Waxgourd.
• While 1 lb of Boiled and Drained Waxgourd contains 6.3 times more Sodium and 1.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Waxgourd contain similar levels of Water per one pound.
• 1 pound of Boiled Waxgourd lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has more Omega 3, 1.8 times more Carbohydrate, 1.2 times more Sugars, 3 times more Fiber and 7.7 times more Protein than Boiled Waxgourd.
• 1 pound of Boiled Waxgourd provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Boiled and Drained Waxgourd provide inadequate amounts of Energy and Omega 6 in one pound.