Comparing Nutrients in 1 pound Boiled Waxgourd VS Boiled Spears Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Boiled Waxgourd	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	9.2% 6.67g	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	12% 4.54g	36% 13.6g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.35% 0.005mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	45.4% 0.59mg	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	4.54% 18μg	34% 136μg	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	53% 47.6mg	202% 182mg	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	2.4% 0.36mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	21.7% 0.2mg	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	21.5% 1.72mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	64% 1.47mg	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	11% 77mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.8% 436g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Boiled and Drained Spears 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, 7.5 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 Waxgourd and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Waxgourd have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin E
• Both Boiled and Drained Waxgourd as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Waxgourd has 4.5 times more Sodium and 2 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2.8 times more Calcium, 2 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 5.8 times more Manganese, 3.2 times more Phosphorus, 36 times more Potassium and 9.5 times more Selenium than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Boiled Spears Frozen Broccoli 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 lb of Boiled and Drained Spears 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.
• 1 pound of Boiled Waxgourd provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Waxgourd as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.