Comparing Nutrients in 1 pound Frozen Mixed Vegetables VS Boiled Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Frozen Mixed Vegetables	Boiled Waxgourd	Recommended Dietary Allowance
Energy	11.3% 327kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.35g	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	47.7% 18g	12% 4.54g	38g per day for Men 19-50 years
Protein	27% 15g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	128% 1152μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	0.35% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	11% 0.15mg	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	33% 132μg	4.54% 18μg	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	52.4% 47mg	53% 47.6mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mixed Vegetables	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	11.3% 113mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	11% 0.1mg	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	54% 4.3mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	11% 0.25mg	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	38.2% 268mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	0.67% 22.7mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	10% 372g	11.8% 436g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mixed Vegetables VS Boiled Waxgourd per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Mixed Vegetables versus 1 lb of Boiled Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Mixed Vegetables vs Boiled Waxgourd:

• 1 pound of Frozen Mixed Vegetables has more Vitamin A, 3.6 times more Vitamin B1, 85 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3 times more Vitamin B6 and 7.3 times more Vitamin B9 than Boiled Waxgourd.
• Both Frozen Mixed Vegetables and Boiled Waxgourd provide similar amounts of Vitamin C per one pound.
• 1 pound of Boiled Waxgourd have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Frozen Mixed Vegetables, Unprepared as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Mixed Vegetables vs Boiled Waxgourd:

• 1 pound of Frozen Mixed Vegetables has 1.4 times more Calcium, 4.2 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 4.4 times more Manganese, 3.5 times more Phosphorus and 42.4 times more Potassium than Boiled Waxgourd.
• While 1 lb of Boiled and Drained Waxgourd contains 2.3 times more Sodium and 1.3 times more Zinc than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Boiled Waxgourd contain similar levels of Water per one pound.
• 1 pound of Boiled Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Frozen Mixed Vegetables, Unprepared as well as Boiled and Drained Waxgourd lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Mixed Vegetables has 5.1 times more Energy, more Omega 3, 4.4 times more Carbohydrate, 4 times more Fiber and 8.3 times more Protein than Boiled Waxgourd.
• 1 pound of Boiled Waxgourd provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Mixed Vegetables, Unprepared as well as Boiled and Drained Waxgourd provide inadequate amounts of Omega 6 in one pound.