Comparing Nutrients in 7 ounces Boiled Waxgourd VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Waxgourd	Broccoli Raab	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.64% 6.03g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	1.04% 0.75g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	5.22% 2g	14% 5.36g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.15% 0.002mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	26% 0.34mg	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	2% 7.94μg	41% 165μg	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	23% 21mg	44.5% 40mg	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	1.06% 0.16mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	9.26% 0.083mg	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	9.43% 0.75mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	34% 0.78mg	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	4.8% 33.7mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	5.15% 191g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Broccoli Raab per 7 oz

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

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

• 7 oz of Raw Broccoli Raab contain more Vitamin A, 4.8 times more Vitamin B1, 129 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 5.3 times more Vitamin B6, 20.8 times more Vitamin B9, 1.9 times more Vitamin C, 20.3 times more Vitamin E and 80 times more Vitamin K than Boiled and Drained Waxgourd.
• 7 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Waxgourd vs Broccoli Raab:

• 7 ounces of Boiled Waxgourd have 3.2 times more Sodium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 6 times more Calcium, 1.9 times more Copper, 5.6 times more Iron, 2.2 times more Magnesium, 7.1 times more Manganese, 4.3 times more Phosphorus, 39.2 times more Potassium and 1.3 times more Zinc than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Boiled and Drained Waxgourd as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Broccoli Raab contain more Omega 3, 2.7 times more Fiber and 7.9 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Broccoli Raab offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Waxgourd provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Waxgourd as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.