Comparing Nutrients in 500 calories Boiled Waxgourd with Salt VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Boiled Waxgourd with Salt: 4546g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Chopped Frozen Broccoli has 2.5 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is very low in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd with Salt	12%	14%	74%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Waxgourd with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	73.5% 96g	130g per day for Men 19-50 years
Sugars	74% 53.6g	36.2% 26.3g	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	120% 45.5g	141% 53.6g	38g per day for Men 19-50 years
Protein	32.5% 18g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	179% 2.32mg	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	45.5% 182μg	250% 1000μg	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	530% 477mg	796% 716mg	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	24.2% 3.64mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	106% 127μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	82% 818mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	67.5% 0.61mg	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	216% 17.3mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	108% 455mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	173% 4mg	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	110% 773mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	6.7% 227mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1039% 15591mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	244% 27mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	118% 4366g	43.8% 1620g	3700g per day for Men 19-50 years

Boiled Waxgourd With Salt VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Boiled Waxgourd with Salt vs Cooked Chopped Frozen Broccoli:

• 500 calories of Boiled Waxgourd with Salt have 1.6 times more Vitamin B1 and 2.1 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 31.8 times more Vitamin B2, 1.6 times more Vitamin B6, 5.5 times more Vitamin B9, 1.5 times more Vitamin C, 6.5 times more Vitamin E and 12.4 times more Vitamin K than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Waxgourd with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Waxgourd with Salt vs Cooked Chopped Frozen Broccoli:

• 500 calories of Boiled Waxgourd with Salt have 1.4 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 79.4 times more Sodium, 5.4 times more Zinc and 2.7 times more Water than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Manganese, 11.2 times more Potassium and 1.4 times more Selenium than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus per 500 calories.
• 500 calories of Boiled Waxgourd with Salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Waxgourd with Salt have 17.2 times more Omega 6 and 2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 3 times more Protein than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6