Comparing Nutrients in 7 ounces Frozen Mixed Vegetables VS Boiled Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Frozen Mixed Vegetables	Boiled Waxgourd	Recommended Dietary Allowance
Energy	4.93% 143kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.7g	4.64% 6.03g	130g per day for Men 19-50 years
Sugars	NA	3.23% 2.34g	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	21% 7.94g	5.22% 2g	38g per day for Men 19-50 years
Protein	12% 6.6g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	56% 504μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	0.15% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	4.9% 0.064mg	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	14.4% 57.5μg	2% 7.94μg	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	23% 20.6mg	23% 21mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mixed Vegetables	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	4.85% 0.044mg	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	23.6% 1.9mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	4.83% 0.11mg	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	16.7% 117mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mixed Vegetables VS Boiled Waxgourd per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Mixed Vegetables vs Boiled Waxgourd:

• 7 ounces of Frozen Mixed Vegetables have more Vitamin A, 3.6 times more Vitamin B1, 85 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3 times more Vitamin B6 and 7.3 times more Vitamin B9 than Boiled Waxgourd.
• Both Frozen Mixed Vegetables and Boiled Waxgourd provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Boiled Waxgourd have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Frozen Mixed Vegetables, Unprepared as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Mixed Vegetables vs Boiled Waxgourd:

• 7 ounces of Frozen Mixed Vegetables have 1.4 times more Calcium, 4.2 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 4.4 times more Manganese, 3.5 times more Phosphorus and 42.4 times more Potassium than Boiled Waxgourd.
• While 7 oz of Boiled and Drained Waxgourd contain 2.3 times more Sodium and 1.3 times more Zinc than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Boiled Waxgourd contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Frozen Mixed Vegetables, Unprepared as well as Boiled and Drained Waxgourd lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Mixed Vegetables have 5.1 times more Energy, more Omega 3, 4.4 times more Carbohydrate, 4 times more Fiber and 8.3 times more Protein than Boiled Waxgourd.
• 7 ounces of Boiled Waxgourd provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Mixed Vegetables, Unprepared as well as Boiled and Drained Waxgourd provide inadequate amounts of Omega 6 in seven ounces.