Comparing Nutrients in 1 pound Boiled Waxgourd with Salt VS Cooked Frozen Turnip Greens And Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd with Salt	12%	14%	74%
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%

Macro Nutrients

	Boiled Waxgourd with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Energy	1.72% 50kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.55% 11g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	5.94% 4.3g	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	12% 4.54g	37% 14g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	217% 1955μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.35% 0.005mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.53% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	23.4% 0.3mg	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	4.54% 18μg	37.4% 150μg	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	53% 47.6mg	92% 82.6mg	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	2.4% 0.36mg	64.4% 9.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1569% 1883μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	67% 0.6mg	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	21.5% 1.72mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	79% 1.8mg	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	11% 77mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	104% 1556mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	11.8% 436g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd with Salt VS Cooked Frozen Turnip Greens And Turnips with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Waxgourd with Salt versus 1 lb of Cooked Frozen Turnip Greens And Turnips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Waxgourd with Salt vs Cooked Frozen Turnip Greens And Turnips with Salt:

• 1 pound of Boiled Waxgourd with Salt has 1.5 times more Vitamin B5 than Cooked Frozen Turnip Greens And Turnips with Salt.
• While 1 lb of Boiled Frozen Turnip Greens And Turnips, drained with Salt contains more Vitamin A, 1.5 times more Vitamin B1, 65 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6, 8.3 times more Vitamin B9, 1.7 times more Vitamin C, 26.6 times more Vitamin E and 148.3 times more Vitamin K than Boiled and Drained Waxgourd with Salt.
• 1 pound of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin E
• 1 pound of Cooked Frozen Turnip Greens And Turnips with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Waxgourd with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Waxgourd with Salt vs Cooked Frozen Turnip Greens And Turnips with Salt:

• 1 pound of Boiled Waxgourd with Salt has 1.3 times more Sodium and 1.6 times more Zinc than Cooked Frozen Turnip Greens And Turnips with Salt.
• While 1 lb of Boiled Frozen Turnip Greens And Turnips, drained with Salt contains 7.1 times more Calcium, 6 times more Copper, 4.6 times more Iron, 2.4 times more Magnesium, 7.1 times more Manganese, 1.9 times more Phosphorus, 43.2 times more Potassium and 5.5 times more Selenium than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Cooked Frozen Turnip Greens And Turnips with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled Waxgourd with Salt lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Frozen Turnip Greens And Turnips, drained with Salt contains 1.9 times more Carbohydrate, 3.1 times more Fiber and 7.5 times more Protein than Boiled and Drained Waxgourd with Salt.
• 1 pound of Boiled Waxgourd with Salt provide inadequate amounts of Carbohydrate and Protein
• Both Boiled and Drained Waxgourd with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt provide inadequate amounts of Energy and Omega 6 in one pound.