Comparing Nutrients in 1 pound Boiled Waxgourd VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Boiled Waxgourd	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	0.59% 0.1g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.54g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.35% 0.005mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	19% 3.05mg	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	24.4% 0.32mg	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	22.7% 91μg	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	353% 318mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	13.4% 0.31mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.8% 436g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Tomato Juice with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Waxgourd vs Tomato Juice with Salt:

• 1 pound of Boiled Waxgourd has 1.2 times more Vitamin K than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains more Vitamin A, 2.9 times more Vitamin B1, 78 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B6, 5 times more Vitamin B9, 6.7 times more Vitamin C and 4 times more Vitamin E than Boiled and Drained Waxgourd.
• 1 pound of Boiled Waxgourd have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin E
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Waxgourd as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Waxgourd vs Tomato Juice with Salt:

• 1 pound of Boiled Waxgourd has 5.4 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 1.9 times more Copper, 43.4 times more Potassium and 2.4 times more Sodium than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Tomato Juice with Salt contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Water per one pound.
• 1 pound of Boiled Waxgourd lack sufficient amounts of Potassium
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Waxgourd as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Waxgourd has 2.5 times more Fiber than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 2.2 times more Sugars than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Tomato Juice with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Fiber
• Both Boiled and Drained Waxgourd as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.