Comparing Nutrients in 500 calories Boiled Broccoli VS Waxgourd

Weight per 500 calories

• Boiled Broccoli: 1429g
• Waxgourd: 3846g

Boiled Broccoli has 2.7 times more energy per 100g than Waxgourd. It has low energy density when compared to other foods. Raw Waxgourd having very low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Waxgourd?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Waxgourd	10%	12%	78%

Macro Nutrients

	Boiled Broccoli	Waxgourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	7.93% 7.7g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	88.8% 115g	130g per day for Men 19-50 years
Sugars	27.4% 20g	NA	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	294% 112g	38g per day for Men 19-50 years
Protein	60.7% 34g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Waxgourd	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	325% 4.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	104% 1.35mg	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	386% 1543μg	48% 192μg	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	1030% 927mg	556% 500mg	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	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Waxgourd	Recommended Dietary Allowance
Calcium	57% 571mg	73% 731mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	98% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	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	137% 957mg	104% 731mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	285% 4269mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	213% 23.5mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	100% 3696g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Waxgourd:

• Boiled and Drained Broccoli has more Vitamin A, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 8 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Waxgourd.
• While Raw Waxgourd contains 1.7 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Waxgourd:

• Boiled and Drained Broccoli has 1.2 times more Manganese, 1.3 times more Phosphorus, 18.1 times more Potassium and 3 times more Selenium than Raw Waxgourd.
• While Raw Waxgourd contains 1.3 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 7.3 times more Sodium, 3.6 times more Zinc and 2.9 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Waxgourd have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 2.2 times more Protein than Raw Waxgourd.
• While Raw Waxgourd contains 1.3 times more Fat, 4.6 times more Omega 6 and 2.4 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Waxgourd have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw Waxgourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.