Comparing Nutrients in 5 ounces 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	0.68% 20kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	2.87% 2.1g	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	3.73% 1.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	1% 0.57g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.11% 0.001mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	14% 0.18mg	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	1.4% 5.67μg	10.6% 42.5μg	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	16.5% 15mg	63% 57mg	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	0.76% 0.11mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	6.77% 0.061mg	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	6.73% 0.54mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	20% 0.46mg	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	3.44% 24mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	10% 152mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.7% 136g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Boiled Spears Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Waxgourd versus 5 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Waxgourd vs Boiled Spears Frozen Broccoli:

• 5 oz of Boiled and Drained Spears Frozen Broccoli contain 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 five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Boiled Waxgourd vs Boiled Spears Frozen Broccoli:

• 5 ounces of Boiled Waxgourd have 4.5 times more Sodium and 2 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 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 five ounces.
• 5 ounces of Boiled Waxgourd lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Spears Frozen Broccoli contain more Omega 3, 1.8 times more Carbohydrate, 3 times more Fiber and 7.8 times more Protein than Boiled and Drained Waxgourd.
• 5 ounces 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 five ounces.