Comparing Nutrients in 5 ounces Boiled Waxgourd VS 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	0.68% 20kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.26% 0.044g	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	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1% 0.57g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.11% 0.001mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	12% 0.11mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	23.4% 0.54mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	10% 152mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.7% 136g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Cooked Broccoli Raab per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Waxgourd vs Cooked Broccoli Raab:

• 5 oz of Cooked Broccoli Raab contain more Vitamin A, 5 times more Vitamin B1, 140 times more Vitamin B2, 5.2 times more Vitamin B3, 3.7 times more Vitamin B5, 6.9 times more Vitamin B6, 17.8 times more Vitamin B9, 3.5 times more Vitamin C, 31.6 times more Vitamin E and 91.4 times more Vitamin K than Boiled and Drained Waxgourd.
• 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Waxgourd vs Cooked Broccoli Raab:

• 5 ounces of Boiled Waxgourd have 1.9 times more Sodium than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 6.6 times more Calcium, 3.4 times more Copper, 3.3 times more Iron, 2.7 times more Magnesium, 6.8 times more Manganese, 4.8 times more Phosphorus, 68.6 times more Potassium and 6.5 times more Selenium than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Cooked Broccoli Raab contain similar levels of Zinc and 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 Cooked Broccoli Raab contain more Omega 3, 2.8 times more Fiber and 9.6 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Cooked Broccoli Raab offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Waxgourd provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Waxgourd as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.