Comparing Nutrients in 7 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	1.3% 37.7kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	5.85% 7.6g	4.58% 5.95g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	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	3.75% 2.7g	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	% 2.64g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	15% 5.75g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Waxgourd	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.95% 1.43mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	10.4% 41.7μg	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	120% 108mg	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	13.5% 2.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Waxgourd	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	7.2% 0.58mg	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	6.8% 0.16mg	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	5.4% 37.7mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	0.35% 12mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5.05% 187g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Low Sodium Vegetable Juice Cocktail VS Waxgourd per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Low Sodium Vegetable Juice Cocktail versus 7 oz of Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Low Sodium Vegetable Juice Cocktail vs Waxgourd:

• 7 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 7 oz of Raw Waxgourd contain 3.3 times more Vitamin B2 than Canned Low Sodium Vegetable Juice Cocktail.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Canned Low Sodium Vegetable Juice Cocktail vs Waxgourd:

• 7 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 7 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 seven ounces.
• 7 ounces of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Zinc
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Low Sodium Vegetable Juice Cocktail have 1.3 times more Carbohydrate than Waxgourd.
• While 7 oz of Raw Waxgourd contain 5.8 times more Fiber than Canned Low Sodium Vegetable Juice Cocktail.
• 7 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 seven ounces.