Comparing Nutrients in 1 pound Boiled Waxgourd VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Waxgourd	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	91% 119g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.35% 0.005mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53% 47.6mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	NA	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	NA	11mg per day for Men 19-50 years
Water	11.8% 436g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Frozen Roasted Potatoes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Waxgourd vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Waxgourd has 6.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Boiled Waxgourd vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Waxgourd has 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.3 times more Iron, 90 times more Potassium and 2.8 times more Sodium than Boiled and Drained Waxgourd.
• 1 pound of Boiled Waxgourd lack sufficient amounts of Potassium
• Both Boiled and Drained Waxgourd as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Roasted Potatoes with Salt contains 9.1 times more Energy, 8.6 times more Carbohydrate, 2.6 times more Fiber and 5.6 times more Protein than Boiled and Drained Waxgourd.
• 1 pound of Boiled Waxgourd provide inadequate amounts of Energy and Protein