Comparing Nutrients in 1 kilogram Canned Low Sodium Vegetable Juice Cocktail VS Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Waxgourd	10%	12%	78%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Waxgourd	Recommended Dietary Allowance
Energy	6.55% 190kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	23% 30g	130g per day for Men 19-50 years
Sugars	38.3% 28g	NA	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	19% 13.7g	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	% 13.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	13% 5g	76.3% 29g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Waxgourd	Recommended Dietary Allowance
Vitamin A	39% 350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	27% 0.35mg	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	52.5% 210μg	12.5% 50μg	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	603% 543mg	144% 130mg	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	68% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Waxgourd	Recommended Dietary Allowance
Calcium	15% 150mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	25.6% 0.23mg	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	36.3% 2.9mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	25.2% 0.58mg	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	27% 190mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	1.76% 60mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	25.4% 941g	26% 961g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Low Sodium Vegetable Juice Cocktail VS Waxgourd per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Low Sodium Vegetable Juice Cocktail versus 1 kg of Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail vs Waxgourd:

• 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail has more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 4.2 times more Vitamin B9 and 4.2 times more Vitamin C than Waxgourd.
• While 1 kg of Raw Waxgourd contains 3.3 times more Vitamin B2 than Canned Low Sodium Vegetable Juice Cocktail.
• 1 kilogram of Waxgourd have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Low Sodium Vegetable Juice Cocktail vs Waxgourd:

• 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail has 3 times more Copper, 1.4 times more Manganese and 34 times more Potassium than Waxgourd.
• While 1 kg of Raw Waxgourd contains 1.4 times more Iron, 2 times more Sodium and 5.1 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Waxgourd contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Zinc
• 1 kilogram of Waxgourd lack sufficient amounts of Potassium
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Waxgourd lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail has 1.3 times more Carbohydrate than Waxgourd.
• While 1 kg of Raw Waxgourd contains 5.8 times more Fiber than Canned Low Sodium Vegetable Juice Cocktail.
• 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Fiber
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Waxgourd provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.