Comparing Nutrients in 100 calories Boiled Waxgourd VS Frozen Broccoli Spears

Weight per 100 calories

• Boiled Waxgourd: 714g
• Frozen Broccoli Spears: 345g

Frozen Broccoli Spears have 2.1 times more energy per unit of mass than Boiled and Drained Waxgourd, which is very low in comparison to other foods. Boiled Waxgourd having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Waxgourd or Frozen Broccoli Spears?

Macros Ratio

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

Macro Nutrients

	Boiled Waxgourd	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	14% 18.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.43g	7% 5.07g	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	18.8% 7.14g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.2% 0.24mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.55% 0.007mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	46.4% 0.6mg	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	7.14% 28.6μg	81% 324μg	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	83.3% 75mg	262% 236mg	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	3.8% 0.57mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	13% 129mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	13.8% 0.12mg	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	34% 2.7mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	38.4% 0.88mg	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	17.3% 121mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	51% 764mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	18.5% 686g	8.44% 312g	3700g per day for Men 19-50 years

Boiled Waxgourd VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Waxgourd or Frozen Broccoli Spears?

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

• 100 calories of Boiled Waxgourd have 1.7 times more Vitamin B3 than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain more Vitamin A, 55 times more Vitamin B2, 2.6 times more Vitamin B6, 11.3 times more Vitamin B9, 3.1 times more Vitamin C, 8.1 times more Vitamin E and 17.5 times more Vitamin K than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B5 per 100 calories.
• 100 calories of Boiled Waxgourd have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Waxgourd as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled Waxgourd have 1.3 times more Copper, 1.3 times more Magnesium, 13 times more Sodium, 3.6 times more Zinc and 2.2 times more Water than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 2.2 times more Manganese, 1.7 times more Phosphorus, 24.1 times more Potassium and 4.6 times more Selenium than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Frozen Broccoli Spears contain similar levels of Calcium and Iron per 100 calories.
• 100 calories of Boiled Waxgourd lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Waxgourd have 4.9 times more Omega 6 and 1.7 times more Sugars than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain more Omega 3, 1.4 times more Fiber and 3.7 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled Waxgourd provide inadequate amounts of Omega 3
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6