Comparing Nutrients in 1 pound Frozen Mixed Vegetables VS Waxgourd

Macros Ratio

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

Macro Nutrients

	Frozen Mixed Vegetables	Waxgourd	Recommended Dietary Allowance
Energy	11.3% 327kcal	2.03% 59kcal	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	NA	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	34.6% 13g	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	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	12.2% 0.16mg	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	5.67% 22.7μg	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	65.5% 59mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mixed Vegetables	Waxgourd	Recommended Dietary Allowance
Calcium	11.3% 113mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	11.6% 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	22.7% 1.8mg	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	11.4% 0.26mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	0.8% 27.2mg	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	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	25% 2.77mg	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 Waxgourd per 1 lb

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

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

• 1 pound of Frozen Mixed Vegetables has more Vitamin A, 3.1 times more Vitamin B1, 3.1 times more Vitamin B3, 1.2 times more Vitamin B5, 2.7 times more Vitamin B6 and 5.8 times more Vitamin B9 than Waxgourd.
• While 1 lb of Raw Waxgourd contains 1.3 times more Vitamin B2 than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Waxgourd provide similar amounts of Vitamin C per one pound.
• 1 pound of Waxgourd have insufficient amounts of Vitamin A and Vitamin B9
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Mixed Vegetables has 1.3 times more Calcium, 4 times more Copper, 2.4 times more Iron, 2.4 times more Magnesium, 4.2 times more Manganese, 3.1 times more Phosphorus and 35.3 times more Potassium than Waxgourd.
• While 1 lb of Raw Waxgourd contains 2.4 times more Sodium and 1.4 times more Zinc than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Waxgourd contain similar levels of Water per one pound.
• 1 pound of Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Waxgourd lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Mixed Vegetables has 5.5 times more Energy, 4.5 times more Carbohydrate, 1.4 times more Fiber and 8.3 times more Protein than Waxgourd.
• 1 pound of Waxgourd provide inadequate amounts of Energy and Protein
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Waxgourd provide inadequate amounts of Omega 6 in one pound.