Comparing Nutrients in 1 kilogram WaxgourdVS Broccoli

Macros Ratio

Protein Fat Carbs

Waxgourd

10%

12%

78%

Broccoli

27%

65%

1 kg ▼

Macro Nutrients

Waxgourdvs Broccoli

4.5%130kcal

Energy

11.7%340kcal

130 kcalvs340 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.06%2g

Fat

3.8%3.7g

2 gvs3.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g

Saturated Fat

3.56%1.14g

0.16 gvs1.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

39.4%0.63g

NA gvs0.63 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.1%0.87g

Omega 6

2.9%0.49g

0.87 gvs0.49 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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23%30g

Carbohydrate

51%66.4g

30 gvs66.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

23.4%17g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

9.38%6.8g

≤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]

NA gvs6.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.9g

NA gvs4.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1g

NA gvs1 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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76.3%29g

Fiber

68.4%26g

29 gvs26 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.14%4g

Protein

50.4%28g

4 gvs28 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Waxgourdvs Broccoli

0%0μg

Vitamin A

34.4%310μg

RAE, retinol activity equivalents

0 μgvs310 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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33.3%0.4mg

Vitamin B1

59%0.71mg

Thiamine

0.4 mgvs0.71 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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84.6%1.1mg

Vitamin B2

90%1.17mg

Riboflavin

1.1 mgvs1.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25%4mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

4 mgvs6.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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26.6%1.33mg

Vitamin B5

115%5.73mg

Pantothenic acid

1.33 mgvs5.73 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27%0.35mg

Vitamin B6

135%1.75mg

Pyridoxine

0.35 mgvs1.75 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.5%50μg

Vitamin B9

158%630μg

Folates and Folic Acid

50 μgvs630 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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144%130mg

Vitamin C

991%892mg

Ascorbic acid

130 mgvs892 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

52%7.8mg

Tocopherols and Tocotrienols

NA mgvs7.8 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

847%1016μg

Phytomenadione or phylloquinone

NA μgvs1016 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Waxgourdvs Broccoli

19%190mg

Calcium

47%470mg

190 mgvs470 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25.6%0.23mg

Copper

54.4%0.49mg

0.23 mgvs0.49 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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50%4mg

Iron

91%7.3mg

4 mgvs7.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg

Magnesium

50%210mg

100 mgvs210 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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25.2%0.58mg

Manganese

91%2.1mg

0.58 mgvs2.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27%190mg

Phosphorus

94%660mg

190 mgvs660 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.76%60mg

Potassium

93%3160mg

60 mgvs3160 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.64%2μg

Selenium

45.5%25μg

2 μgvs25 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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74%1110mg

Sodium

22%330mg

1110 mgvs330 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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55.5%6.1mg

Zinc

37.3%4.1mg

6.1 mgvs4.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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26%961g

Water

24%893g

961 gvs893 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Waxgourd vs Broccoli:

Raw Broccoli contains more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 4.3 times more Vitamin B5, 5 times more Vitamin B6, 12.6 times more Vitamin B9 and 6.9 times more Vitamin C than Raw Waxgourd.
Both Raw Waxgourd and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.
Both Raw Waxgourd as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Waxgourd vs Broccoli:

Raw Waxgourd has 3.4 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 2.5 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 3.6 times more Manganese, 3.5 times more Phosphorus, 52.7 times more Potassium and 12.5 times more Selenium than Raw Waxgourd.
Both Raw Waxgourd and Raw Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli contains 2.6 times more Energy, 2.2 times more Carbohydrate and 7.1 times more Protein than Raw Waxgourd.
Both Raw Waxgourd and Raw Broccoli have similar amounts of Fiber per 1 kg.
Both Raw Waxgourd as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

WaxgourdVS Boiled WaxgourdBroccoliVS Boiled WaxgourdWaxgourdVS Boiled BroccoliBroccoliVS Boiled Broccoli

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Comparing Nutrients in 1 kilogram WaxgourdVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: