Comparing Nutrients in 300 calories Boiled Waxgourd with Salt VS Cooked Frozen Mixed Vegetables with Salt

Weight per 300 calories

• Boiled Waxgourd with Salt: 2727g
• Cooked Frozen Mixed Vegetables with Salt: 500g

Boiled Frozen Mixed Vegetables, drained with Salt have 5.5 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is low in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Waxgourd with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.62% 5.45g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.48% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	50.3% 65.5g	130g per day for Men 19-50 years
Sugars	44.4% 32g	21.5% 15.6g	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	71.8% 27.3g	58% 22g	38g per day for Men 19-50 years
Protein	19.5% 11g	25.5% 14.3g	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	119% 1070μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.3% 0.93mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	28.5% 0.37mg	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	27.3% 109μg	23.8% 95μg	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	318% 286mg	17.8% 16mg	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	14.5% 2.2mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.6% 76.4μg	98% 118μg	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	49% 491mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	46% 0.42mg	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	130% 10.4mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	82.4% 1.9mg	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	66.2% 464mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	25% 845mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	624% 9355mg	90% 1355mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	71% 2620g	11.2% 416g	3700g per day for Men 19-50 years

Boiled Waxgourd With Salt VS Cooked Frozen Mixed Vegetables With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Waxgourd with Salt or Cooked Frozen Mixed Vegetables with Salt?

Lets compare vitamin content per 300 calories of Boiled Waxgourd with Salt vs Cooked Frozen Mixed Vegetables with Salt:

• 300 calories of Boiled Waxgourd with Salt have 2.6 times more Vitamin B1, 2.5 times more Vitamin B3, 4.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 17.9 times more Vitamin C than Cooked Frozen Mixed Vegetables with Salt.
• While 300 kcal of Boiled Frozen Mixed Vegetables, drained with Salt contain more Vitamin A, 22 times more Vitamin B2 and 1.5 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 B9 and Vitamin E per 300 calories.
• 300 calories of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A and Vitamin B2
• 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 300 calories.

Comparing minerals per 300 calories for Boiled Waxgourd with Salt vs Cooked Frozen Mixed Vegetables with Salt:

• 300 calories of Boiled Waxgourd with Salt have 3.9 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus, 3.6 times more Selenium, 6.9 times more Sodium, 6.6 times more Zinc and 6.3 times more Water than Cooked Frozen Mixed Vegetables with Salt.
• While 300 kcal of Boiled Frozen Mixed Vegetables, drained with Salt contain 6.2 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 Manganese per 300 calories.
• 300 calories of Boiled Waxgourd with Salt lack sufficient amounts of Potassium
• 300 calories of Cooked Frozen Mixed Vegetables with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Waxgourd with Salt have 9.1 times more Omega 6, 2.1 times more Sugars and 1.2 times more Fiber than Cooked Frozen Mixed Vegetables with Salt.
• While 300 kcal of Boiled Frozen Mixed Vegetables, drained with Salt contain 1.3 times more Protein than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Cooked Frozen Mixed Vegetables with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Frozen Mixed Vegetables with Salt provide inadequate amounts of Omega 6