Comparing Nutrients in 100 grams 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	1% 29kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	2.34% 3.04g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	1.63% 1.18g	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	7.9% 3g	2.63% 1g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	0.077% 0.001mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	2.46% 0.032mg	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	23.5% 94μg	1% 4μg	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	76% 68.3mg	11.7% 10.5mg	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	9% 1.35mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	2.44% 0.022mg	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% 0.72mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	2.43% 0.056mg	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	8.43% 59mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	0.15% 5mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Waxgourd per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Boiled Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Boiled Waxgourd:

• 100 grams 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Boiled Waxgourd:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Boiled Waxgourd lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.
• 100 grams 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 100 grams.