Comparing Nutrients in 1 pound Waxgourd VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Waxgourd	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.03% 59kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	0% 0g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	34.6% 13g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	60% 0.78mg	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	5.67% 22.7μg	25% 100μg	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	65.5% 59mg	59.5% 53.5mg	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	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.6% 86mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	73% 0.66mg	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	22.7% 1.8mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	43% 0.99mg	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	12.3% 86mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	0.8% 27.2mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.8% 436g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Waxgourd VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Waxgourd versus 1 lb of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Waxgourd vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Waxgourd has 3.5 times more Vitamin B2 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.1 times more Vitamin B1, 5.3 times more Vitamin B3, 3.7 times more Vitamin B5, 4.9 times more Vitamin B6 and 4.4 times more Vitamin B9 than Raw Waxgourd.
• Both Waxgourd and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin C per one pound.
• 1 pound of Waxgourd have insufficient amounts of Vitamin B9
• Both Raw Waxgourd as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Waxgourd vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Waxgourd has 1.5 times more Zinc and 1.5 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 6.3 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 3.8 times more Manganese, 5.1 times more Phosphorus, 78.5 times more Potassium and 3.5 times more Sodium than Raw Waxgourd.
• 1 pound of Waxgourd lack sufficient amounts of Potassium
• Both Raw Waxgourd as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Waxgourd has 1.3 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 12.4 times more Energy, 25.7 times more Fat, 67.6 times more Saturated Fat, 9.2 times more Carbohydrate and 6.3 times more Protein than Raw Waxgourd.
• 1 pound of Waxgourd provide inadequate amounts of Energy and Protein
• Both Raw Waxgourd as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one pound.