Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Waxgourd

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Waxgourd	Recommended Dietary Allowance
Energy	2% 57.5kcal	0.89% 25.8kcal	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	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	4.58% 5.95g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	15% 5.75g	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	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Waxgourd	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	9.92% 0.79mg	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	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	16.7% 117mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	0.35% 12mg	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	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11% 1.2mg	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 Waxgourd per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Broccoli Spears vs Waxgourd:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B5, 5 times more Vitamin B6, 18.8 times more Vitamin B9 and 5.3 times more Vitamin C than Waxgourd.
• Both Frozen Broccoli Spears 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 Broccoli Spears as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 4.4 times more Manganese, 3.1 times more Phosphorus, 41.7 times more Potassium and 9.5 times more Selenium than Waxgourd.
• While 7 oz of Raw Waxgourd contain 6.5 times more Sodium and 1.8 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Broccoli Spears have 1.8 times more Carbohydrate and 7.7 times more Protein than Waxgourd.
• Both Frozen Broccoli Spears and Waxgourd offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Waxgourd provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Raw Waxgourd provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Waxgourd

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

Frozen broccoli spears are a great source of vitamins, minerals, and antioxidants, including vitamin C, vitamin K, and folate. They are also high in fiber and low in calories, making them a nutritious addition to a vegan diet. On the other hand, wax gourd is a low-calorie vegetable that is high in water content and provides some vitamins and minerals, but it is not as nutrient-dense as broccoli. Overall, frozen broccoli spears offer more health benefits compared to wax gourd due to their higher nutrient content.

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

Both frozen broccoli spears and wax gourd can be beneficial for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, broccoli spears are a better choice as they are more nutrient-dense and provide a wider range of vitamins and minerals compared to wax gourd. Including a variety of vegetables in your diet, along with a balanced intake of other food groups, can help support weight loss in a healthy way.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Frozen broccoli spears are a good source of plant-based protein, but wax gourd is not typically high in protein. To support muscle growth, consider incorporating more protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet. Additionally, make sure to consume an adequate amount of calories and engage in strength training exercises to promote muscle growth.

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

Frozen broccoli spears have a lower environmental impact compared to wax gourd. Broccoli requires less water, land, and energy to grow, and produces fewer greenhouse gas emissions. Additionally, broccoli is a nutrient-dense vegetable rich in vitamins, minerals, and antioxidants, making it a healthier choice for both the environment and personal health.