Comparing Nutrients in 5 ounces Cooked Frozen Mixed Vegetables with Salt VS Boiled Waxgourd with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables with Salt	18%	2%	80%
Boiled Waxgourd with Salt	12%	14%	74%

Macro Nutrients

	Cooked Frozen Mixed Vegetables with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Energy	2.93% 85kcal	0.54% 15.6kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	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	14.3% 18.6g	2.67% 3.47g	130g per day for Men 19-50 years
Sugars	6.1% 4.42g	2.3% 1.67g	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	16.4% 6.24g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Vitamin A	33.7% 303μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	0.11% 0.001mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	3.5% 0.045mg	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	6.73% 27μg	1.4% 5.67μg	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	5.04% 4.54mg	16.5% 15mg	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	3.6% 0.54mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	3.46% 0.031mg	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	14.5% 1.16mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	3.45% 0.079mg	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	10.3% 72.3mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	0.21% 7.1mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	25.6% 384mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.7% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mixed Vegetables with Salt VS Boiled Waxgourd with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Mixed Vegetables with Salt versus 5 oz of Boiled Waxgourd with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Mixed Vegetables with Salt vs Boiled Waxgourd with Salt:

• 5 ounces of Cooked Frozen Mixed Vegetables with Salt have more Vitamin A, 2.1 times more Vitamin B1, 120 times more Vitamin B2, 2.2 times more Vitamin B3, 1.2 times more Vitamin B5, 2.3 times more Vitamin B6, 4.8 times more Vitamin B9, 4.8 times more Vitamin E and 8.4 times more Vitamin K than Boiled Waxgourd with Salt.
• While 5 oz of Boiled and Drained Waxgourd with Salt contain 3.3 times more Vitamin C than Boiled Frozen Mixed Vegetables, drained with Salt.
• 5 ounces of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin E
• Both Boiled Frozen Mixed Vegetables, drained with Salt as well as Boiled and Drained Waxgourd with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Mixed Vegetables with Salt vs Boiled Waxgourd with Salt:

• 5 ounces of Cooked Frozen Mixed Vegetables with Salt have 1.4 times more Calcium, 3.8 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 6.8 times more Manganese, 3 times more Phosphorus and 33.8 times more Potassium than Boiled Waxgourd with Salt.
• While 5 oz of Boiled and Drained Waxgourd with Salt contain 1.3 times more Sodium than Boiled Frozen Mixed Vegetables, drained with Salt.
• Both Cooked Frozen Mixed Vegetables with Salt and Boiled Waxgourd with Salt contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Boiled Waxgourd with Salt lack sufficient amounts of Calcium and Potassium
• Both Boiled Frozen Mixed Vegetables, drained with Salt as well as Boiled and Drained Waxgourd with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Mixed Vegetables with Salt have 5.5 times more Energy, 5.3 times more Carbohydrate, 2.6 times more Sugars, 4.4 times more Fiber and 7.2 times more Protein than Boiled Waxgourd with Salt.
• 5 ounces of Boiled Waxgourd with Salt provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Boiled Frozen Mixed Vegetables, drained with Salt as well as Boiled and Drained Waxgourd with Salt provide inadequate amounts of Omega 6 in five ounces.