Comparing Nutrients in 300 calories Boiled Waxgourd VS Cooked Broccoli Raab

Weight per 300 calories

• Boiled Waxgourd: 2143g
• Cooked Broccoli Raab: 1200g

Cooked Broccoli Raab has 1.8 times more energy per unit of mass than Boiled and Drained Waxgourd, which is very low in comparison to other foods. Boiled Waxgourd having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Waxgourd or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Waxgourd	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	0% 0g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	35% 25.3g	10.3% 7.44g	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	3.97% 2.88g	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	% 2.76g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	88.4% 33.6g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	303% 2724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.7% 0.73mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.65% 0.021mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.23mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	108% 5.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.7% 0.69mg	203% 2.64mg	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	21.4% 85.7μg	213% 852μg	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	250% 225mg	493% 444mg	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	11.4% 1.7mg	202% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	2560% 3072μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	38.6% 386mg	142% 1416mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	100% 0.9mg	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	102% 8.14mg	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	198% 4.56mg	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	52% 364mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	121% 4116mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	153% 2293mg	45% 672mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	55.6% 2058g	29.6% 1097g	3700g per day for Men 19-50 years

Boiled Waxgourd VS Cooked Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Waxgourd or Cooked Broccoli Raab?

Lets compare vitamin content per 300 calories of Boiled Waxgourd vs Cooked Broccoli Raab:

• 300 kcal of Cooked Broccoli Raab contain more Vitamin A, 2.8 times more Vitamin B1, 78.4 times more Vitamin B2, 2.9 times more Vitamin B3, 2.1 times more Vitamin B5, 3.9 times more Vitamin B6, 9.9 times more Vitamin B9, 2 times more Vitamin C, 17.7 times more Vitamin E and 51.2 times more Vitamin K than Boiled and Drained Waxgourd.
• 300 calories of Boiled Waxgourd have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Waxgourd as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Waxgourd vs Cooked Broccoli Raab:

• 300 calories of Boiled Waxgourd have 3.4 times more Sodium, 2 times more Zinc and 1.9 times more Water than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 3.7 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 3.8 times more Manganese, 2.7 times more Phosphorus, 38.4 times more Potassium and 3.6 times more Selenium than Boiled and Drained Waxgourd.
• 300 calories of Boiled Waxgourd lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Waxgourd have 5.1 times more Omega 6, 1.7 times more Carbohydrate and 3.4 times more Sugars than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 1.5 times more Fat, more Omega 3, 1.6 times more Fiber and 5.4 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Cooked Broccoli Raab offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Waxgourd provide inadequate amounts of Omega 3
• 300 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6