Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Boiled Waxgourd

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Boiled Waxgourd	Recommended Dietary Allowance
Energy	2% 57.5kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	4.64% 6.03g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	3.23% 2.34g	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	15.7% 5.95g	5.22% 2g	38g per day for Men 19-50 years
Protein	11% 6.07g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	0.15% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	4.9% 0.064mg	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	46.6% 187μg	2% 7.94μg	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	151% 136mg	23% 21mg	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	18% 2.68mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	4.85% 0.044mg	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	18% 1.43mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	4.83% 0.11mg	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	16.7% 117mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Waxgourd per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 2.1 times more Vitamin B1, 114 times more Vitamin B2, 1.2 times more Vitamin B3, 2 times more Vitamin B5, 5.5 times more Vitamin B6, 23.5 times more Vitamin B9, 6.5 times more Vitamin C, 16.9 times more Vitamin E and 36.2 times more Vitamin K than Boiled Waxgourd.
• 7 ounces of Boiled Waxgourd have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin E
• Both Frozen Broccoli Spears as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Boiled Waxgourd:

• 7 ounces of Frozen Broccoli Spears have 2.3 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 4.6 times more Manganese, 3.5 times more Phosphorus, 50 times more Potassium and 9.5 times more Selenium than Boiled Waxgourd.
• While 7 oz of Boiled and Drained Waxgourd contain 6.3 times more Sodium and 1.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Waxgourd contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Waxgourd lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Omega 3, 1.8 times more Carbohydrate, 1.2 times more Sugars, 3 times more Fiber and 7.7 times more Protein than Boiled Waxgourd.
• 7 ounces of Boiled Waxgourd provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Boiled and Drained Waxgourd provide inadequate amounts of Energy and Omega 6 in seven ounces.