Comparing Nutrients in 5 ounces Canned Low Sodium Vegetable Juice Cocktail VS Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Waxgourd	10%	12%	78%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Waxgourd	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.18% 5.43g	3.27% 4.25g	130g per day for Men 19-50 years
Sugars	5.44% 3.94g	NA	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	2.68% 1.94g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	1.87% 0.71g	11% 4.1g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Waxgourd	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	3.8% 0.05mg	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	7.44% 29.8μg	1.77% 7.1μg	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	85.5% 77mg	20.5% 18.4mg	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	9.64% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Waxgourd	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	3.62% 0.033mg	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	5.14% 0.41mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	4.87% 0.11mg	3.57% 0.082mg	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	3.85% 27mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	0.25% 8.5mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.7% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Low Sodium Vegetable Juice Cocktail VS Waxgourd per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Low Sodium Vegetable Juice Cocktail versus 5 oz of Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Low Sodium Vegetable Juice Cocktail vs Waxgourd:

• 5 ounces of Canned Low Sodium Vegetable Juice Cocktail have more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 4.2 times more Vitamin B9 and 4.2 times more Vitamin C than Waxgourd.
• While 5 oz of Raw Waxgourd contain 3.3 times more Vitamin B2 than Canned Low Sodium Vegetable Juice Cocktail.
• 5 ounces of Waxgourd have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Low Sodium Vegetable Juice Cocktail vs Waxgourd:

• 5 ounces of Canned Low Sodium Vegetable Juice Cocktail have 3 times more Copper, 1.4 times more Manganese and 34 times more Potassium than Waxgourd.
• While 5 oz of Raw Waxgourd contain 1.4 times more Iron, 2 times more Sodium and 5.1 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Waxgourd contain similar levels of Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Zinc
• 5 ounces of Waxgourd lack sufficient amounts of Potassium
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Waxgourd lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Low Sodium Vegetable Juice Cocktail have 1.3 times more Carbohydrate than Waxgourd.
• While 5 oz of Raw Waxgourd contain 5.8 times more Fiber than Canned Low Sodium Vegetable Juice Cocktail.
• 5 ounces of Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Fiber
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Waxgourd provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.