Comparing Nutrients in 500 calories Boiled Waxgourd VS Frozen Broccoli Spears

Weight per 500 calories

• Boiled Waxgourd: 3571g
• Frozen Broccoli Spears: 1724g

Frozen Broccoli Spears have 2.1 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 500 calories - Boiled Waxgourd or Frozen Broccoli Spears?

Macros Ratio

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

Macro Nutrients

	Boiled Waxgourd	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.5% 109g	71% 92g	130g per day for Men 19-50 years
Sugars	58% 42g	35% 25.3g	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	94% 35.7g	136% 51.7g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.7% 13.7mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.4% 4.32mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88% 1.14mg	232% 3mg	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	35.7% 143μg	405% 1621μg	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	417% 375mg	1308% 1178mg	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	19% 2.86mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.3% 100μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	64.3% 643mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	87.3% 0.79mg	69% 0.62mg	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	170% 13.6mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	192% 4.4mg	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	86.7% 607mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	255% 3821mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	93% 3431g	42% 1561g	3700g per day for Men 19-50 years

Boiled Waxgourd VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Waxgourd or Frozen Broccoli Spears?

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

• 500 calories of Boiled Waxgourd have 1.7 times more Vitamin B3 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 55 times more Vitamin B2, 2.6 times more Vitamin B6, 11.3 times more Vitamin B9, 3.1 times more Vitamin C, 8.1 times more Vitamin E and 17.5 times more Vitamin K than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Boiled Waxgourd have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Waxgourd as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Waxgourd vs Frozen Broccoli Spears:

• 500 calories of Boiled Waxgourd have 1.3 times more Copper, 1.3 times more Magnesium, 13 times more Sodium, 3.6 times more Zinc and 2.2 times more Water than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2.2 times more Manganese, 1.7 times more Phosphorus, 24.1 times more Potassium and 4.6 times more Selenium than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Frozen Broccoli Spears contain similar levels of Calcium and Iron per 500 calories.
• 500 calories of Boiled Waxgourd lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Waxgourd have 4.9 times more Omega 6 and 1.7 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Omega 3, 1.4 times more Fiber and 3.7 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Waxgourd provide inadequate amounts of Omega 3
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6