Comparing Nutrients in 1 pound Boiled Waxgourd with Salt VS Cooked Frozen Mixed Vegetables with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd with Salt	12%	14%	74%
Cooked Frozen Mixed Vegetables with Salt	18%	2%	80%

Macro Nutrients

	Boiled Waxgourd with Salt	Cooked Frozen Mixed Vegetables with Salt	Recommended Dietary Allowance
Energy	1.72% 50kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.4% 0.24g	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	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	19.5% 14g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd with Salt	Cooked Frozen Mixed Vegetables with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	108% 971μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.35% 0.005mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	26% 0.34mg	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	21.5% 86μg	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	16% 14.5mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd with Salt	Cooked Frozen Mixed Vegetables with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	42% 0.38mg	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	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	74.7% 1.7mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	104% 1556mg	82% 1229mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.8% 436g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd with Salt VS Cooked Frozen Mixed Vegetables 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 Mixed Vegetables 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 Mixed Vegetables with Salt:

• 1 pound of Boiled Waxgourd with Salt has 3.3 times more Vitamin C than Cooked Frozen Mixed Vegetables with Salt.
• While 1 lb of Boiled Frozen Mixed Vegetables, drained with Salt contains more Vitamin A, 2.1 times more Vitamin B1, 120 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B6, 4.8 times more Vitamin B9, 4.8 times more Vitamin E and 8.4 times more Vitamin K than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Cooked Frozen Mixed Vegetables with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin E
• Both Boiled and Drained Waxgourd with Salt as well as Boiled Frozen Mixed Vegetables, 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 Mixed Vegetables with Salt:

• 1 pound of Boiled Waxgourd with Salt has 1.3 times more Sodium and 1.2 times more Zinc than Cooked Frozen Mixed Vegetables with Salt.
• While 1 lb of Boiled Frozen Mixed Vegetables, drained with Salt contains 1.4 times more Calcium, 3.8 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 6.8 times more Manganese, 3 times more Phosphorus and 33.8 times more Potassium than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Cooked Frozen Mixed Vegetables with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled Waxgourd with Salt lack sufficient amounts of Calcium and Potassium
• Both Boiled and Drained Waxgourd with Salt as well as Boiled Frozen Mixed Vegetables, drained with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Frozen Mixed Vegetables, drained with Salt contains 5.5 times more Energy, 5.3 times more Carbohydrate, 2.6 times more Sugars, 4.4 times more Fiber and 7.2 times more Protein than Boiled and Drained Waxgourd with Salt.
• 1 pound of Boiled Waxgourd with Salt provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Boiled and Drained Waxgourd with Salt as well as Boiled Frozen Mixed Vegetables, drained with Salt provide inadequate amounts of Omega 6 in one pound.