Comparing Nutrients in 500 calories WaxgourdVS Frozen Chopped Broccoli

Weight per 500 calories

Waxgourd

3846g

Frozen Chopped Broccoli

1923g

Frozen Chopped Broccoli, Unprepared has 2 times more energy per unit of mass than Raw Waxgourd, which is very low in comparison to other foods. Waxgourd having very low energy density.

Which food has more nutrients per 500 calories - Waxgourd or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Waxgourd

10%

12%

78%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Waxgourdvs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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7.93%7.7g

Fat

5.75%5.58g

7.7 gvs5.58 g

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

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1.92%0.62g

Saturated Fat

2.64%0.85g

0.62 gvs0.85 g

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

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Omega 3

126%2g

NA gvs2 g

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

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19.7%3.35g

Omega 6

3.5%0.6g

3.35 gvs0.6 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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88.8%115g

Carbohydrate

70.7%92g

115 gvs92 g

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

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Sugars

36%26g

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

NA gvs26 g

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

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Fructose

22%16g

≤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 gvs16 g

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

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Glucose

%14.4g

NA gvs14.4 g

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

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Sucrose

NA gvsNA g

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

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294%112g

Fiber

152%57.7g

112 gvs57.7 g

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

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27.5%15.4g

Protein

96%54g

15.4 gvs54 g

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

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Vitamins

Waxgourdvs Frozen Chopped Broccoli

0%0μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

0 μgvs1000 μg

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

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128%1.54mg

Vitamin B1

85%1mg

Thiamine

1.54 mgvs1 mg

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

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325%4.23mg

Vitamin B2

142%1.85mg

Riboflavin

4.23 mgvs1.85 mg

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

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96%15.4mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

15.4 mgvs9.04 mg

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

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102%5.1mg

Vitamin B5

107%5.37mg

Pantothenic acid

5.1 mgvs5.37 mg

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

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104%1.35mg

Vitamin B6

192%2.5mg

Pyridoxine

1.35 mgvs2.5 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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48%192μg

Vitamin B9

322%1288μg

Folates and Folic Acid

192 μgvs1288 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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556%500mg

Vitamin C

1205%1085mg

Ascorbic acid

500 mgvs1085 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

156%23.5mg

Tocopherols and Tocotrienols

NA mgvs23.5 mg

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

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Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

NA μgvs1560 μg

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

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Minerals

Waxgourdvs Frozen Chopped Broccoli

73%731mg

Calcium

108%1077mg

731 mgvs1077 mg

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

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98%0.88mg

Copper

81%0.73mg

0.88 mgvs0.73 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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192%15.4mg

Iron

195%15.6mg

15.4 mgvs15.6 mg

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

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92%385mg

Magnesium

82.4%346mg

385 mgvs346 mg

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

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97%2.23mg

Manganese

246%5.65mg

2.23 mgvs5.65 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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104%731mg

Phosphorus

137%962mg

731 mgvs962 mg

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

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6.8%231mg

Potassium

120%4077mg

231 mgvs4077 mg

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

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14%7.7μg

Selenium

98%54μg

7.7 μgvs54 μg

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

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285%4269mg

Sodium

30.8%462mg

4269 mgvs462 mg

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

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213%23.5mg

Zinc

84%9.23mg

23.5 mgvs9.23 mg

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

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100%3696g

Water

47.5%1759g

3696 gvs1759 g

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

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Lets compare vitamin content per 500 calories of Waxgourd vs Frozen Chopped Broccoli:

Raw Waxgourd has 1.5 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.9 times more Vitamin B6, 6.7 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Waxgourd.
Both Raw Waxgourd and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 500 kcal.
Both Raw Waxgourd as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waxgourd vs Frozen Chopped Broccoli:

Raw Waxgourd has 1.2 times more Copper, 9.3 times more Sodium, 2.5 times more Zinc and 2.1 times more Water than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Calcium, 2.5 times more Manganese, 1.3 times more Phosphorus, 17.7 times more Potassium and 7 times more Selenium than Raw Waxgourd.
Both Raw Waxgourd and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Waxgourd has 1.4 times more Fat, 5.6 times more Omega 6, 1.3 times more Carbohydrate and 1.9 times more Fiber than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.5 times more Protein than Raw Waxgourd.
Both Raw Waxgourd and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
Both Raw Waxgourd as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

WaxgourdVS Boiled WaxgourdFrozen Chopped BroccoliVS Boiled WaxgourdWaxgourdVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories WaxgourdVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Waxgourd or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: