Comparing Nutrients in 7 ounces Frozen Carrots VS Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Waxgourd	10%	12%	78%

Macro Nutrients

	Frozen Carrots	Waxgourd	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	4.58% 5.95g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	15% 5.75g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Waxgourd	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	5.34% 0.069mg	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	4.96% 20μg	2.5% 9.92μg	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	5.5% 4.96mg	28.7% 25.8mg	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Waxgourd	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	5.07% 0.046mg	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	11% 0.87mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	5% 0.12mg	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	9.36% 65.5mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	0.35% 12mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.83% 179g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Waxgourd per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Carrots versus 7 oz of Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Waxgourd:

• 7 ounces of Frozen Carrots have more Vitamin A, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 2 times more Vitamin B9 than Waxgourd.
• While 7 oz of Raw Waxgourd contain 3 times more Vitamin B2 and 5.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Waxgourd provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Waxgourd have insufficient amounts of Vitamin A and Vitamin B9
• Both Frozen Carrots, Unprepared as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Waxgourd:

• 7 ounces of Frozen Carrots have 1.9 times more Calcium, 3.2 times more Copper, 2.9 times more Manganese, 1.7 times more Phosphorus and 39.2 times more Potassium than Waxgourd.
• While 7 oz of Raw Waxgourd contain 1.6 times more Sodium and 1.8 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Waxgourd contain similar levels of Iron, Magnesium and Water per seven ounces.
• 7 ounces of Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Frozen Carrots, Unprepared as well as Raw Waxgourd lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 2.6 times more Carbohydrate than Waxgourd.
• Both Frozen Carrots and Waxgourd offer comparable quantities of Fiber per seven ounces.
• Both Frozen Carrots, Unprepared as well as Raw Waxgourd provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Waxgourd

What are the health benefits of Frozen Carrots compared to Waxgourd?

Frozen carrots are a good source of beta-carotene, which is converted into vitamin A in the body and important for eye health and immune function. They also provide fiber, antioxidants, and vitamins C and K. Waxgourd, on the other hand, is low in calories and high in water content, making it hydrating and a good source of vitamins C and B. Both are nutritious options, but frozen carrots may offer more diverse nutrients overall.

Can I lose weight easier by eating more Frozen Carrots or Waxgourd?

Both frozen carrots and wax gourd can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It is important to focus on overall balanced nutrition, portion control, and regular physical activity for effective weight loss. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support your weight loss goals.

Should I eat more Frozen Carrots or more Waxgourd to gain more muscles while training consistently?

To gain muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both frozen carrots and wax gourd are nutritious options, but for muscle building, it is recommended to focus on protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a balanced diet with adequate protein, carbohydrates, and healthy fats will support muscle growth and recovery.

What is the environmental impact of producing Frozen Carrots compared to Waxgourd?

Producing frozen carrots generally has a higher environmental impact compared to wax gourd due to factors such as water usage, energy consumption for freezing, packaging materials, and transportation. Wax gourd, being a hardy and low-maintenance vegetable, typically requires less resources and energy to grow and transport. Choosing locally grown, seasonal produce and minimizing processed foods can help reduce the environmental impact of food production.