Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Waxgourd	10%	12%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Waxgourd	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	4.58% 5.95g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15% 5.75g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Waxgourd	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.34% 0.069mg	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	33.2% 133μg	2.5% 9.92μg	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	124% 112mg	28.7% 25.8mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Waxgourd	Recommended Dietary Allowance
Calcium	11% 111mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	5.07% 0.046mg	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	20% 1.6mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	5% 0.12mg	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	14% 99mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	0.35% 12mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Waxgourd per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Waxgourd:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 3.7 times more Vitamin B6, 13.4 times more Vitamin B9 and 4.3 times more Vitamin C than Waxgourd.
• Both Frozen Chopped Broccoli and Waxgourd provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Waxgourd have insufficient amounts of Vitamin A and Vitamin B9
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Waxgourd:

• 7 ounces of Frozen Chopped Broccoli have 2.9 times more Calcium, 1.7 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 5.1 times more Manganese, 2.6 times more Phosphorus, 35.3 times more Potassium and 14 times more Selenium than Waxgourd.
• While 7 oz of Raw Waxgourd contain 4.6 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Waxgourd contain similar levels of Water per seven ounces.
• 7 ounces of Waxgourd lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Carbohydrate and 7 times more Protein than Waxgourd.
• Both Frozen Chopped Broccoli and Waxgourd offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Waxgourd provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Waxgourd provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Waxgourd

What are the health benefits of Frozen Chopped Broccoli compared to Waxgourd?

Frozen chopped broccoli is a great source of vitamins C, K, and A, as well as fiber and antioxidants. It can help support a healthy immune system, promote healthy digestion, and reduce inflammation in the body. On the other hand, wax gourd is low in calories and rich in vitamins C and B, as well as minerals like potassium and magnesium. It can aid in hydration, support heart health, and promote healthy skin. Both options offer unique health benefits, so incorporating a variety of vegetables into your diet is key for overall health and well-being.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Waxgourd?

Both frozen chopped broccoli and wax gourd are low in calories and high in fiber, making them great choices for weight loss. However, broccoli is higher in protein and other essential nutrients, making it a more nutrient-dense option. Including a variety of vegetables in your diet, along with a balanced intake of other food groups, can help support weight loss efforts.

Should I eat more Frozen Chopped Broccoli or more Waxgourd to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both frozen chopped broccoli and wax gourd are nutritious choices, but frozen chopped broccoli contains more protein per serving compared to wax gourd. Therefore, incorporating more frozen chopped broccoli into your diet may be beneficial for muscle growth. Additionally, be sure to include a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds to support muscle development.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Waxgourd?

Frozen chopped broccoli has a lower environmental impact compared to wax gourd. Broccoli requires less water, land, and resources to grow, making it a more sustainable option. Additionally, broccoli is rich in nutrients such as vitamin C, vitamin K, and fiber, making it a healthy choice for both the environment and your diet.