Comparing Nutrients in 7 ounces Frozen Mixed Vegetables VS Waxgourd

Macros Ratio

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

Macro Nutrients

	Frozen Mixed Vegetables	Waxgourd	Recommended Dietary Allowance
Energy	4.93% 143kcal	0.89% 25.8kcal	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	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	20.6% 26.7g	4.58% 5.95g	130g per day for Men 19-50 years
Sugars	NA	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	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	15% 5.75g	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	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 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	14.4% 57.5μg	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	23% 20.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mixed Vegetables	Waxgourd	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	23.6% 1.9mg	9.92% 0.79mg	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	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	16.7% 117mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	0.35% 12mg	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	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	11% 1.2mg	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 Waxgourd per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Mixed Vegetables 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 Mixed Vegetables vs Waxgourd:

• 7 ounces of Frozen Mixed Vegetables have more Vitamin A, 3.1 times more Vitamin B1, 3.1 times more Vitamin B3, 1.2 times more Vitamin B5, 2.7 times more Vitamin B6 and 5.8 times more Vitamin B9 than Waxgourd.
• While 7 oz of Raw Waxgourd contain 1.3 times more Vitamin B2 than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Waxgourd provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Waxgourd have insufficient amounts of Vitamin A and Vitamin B9
• Both Frozen Mixed Vegetables, 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 Mixed Vegetables vs Waxgourd:

• 7 ounces of Frozen Mixed Vegetables have 1.3 times more Calcium, 4 times more Copper, 2.4 times more Iron, 2.4 times more Magnesium, 4.2 times more Manganese, 3.1 times more Phosphorus and 35.3 times more Potassium than Waxgourd.
• While 7 oz of Raw Waxgourd contain 2.4 times more Sodium and 1.4 times more Zinc than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Waxgourd contain similar levels of Water per seven ounces.
• 7 ounces of Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Frozen Mixed Vegetables, 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 Mixed Vegetables have 5.5 times more Energy, 4.5 times more Carbohydrate, 1.4 times more Fiber and 8.3 times more Protein than Waxgourd.
• 7 ounces of Waxgourd provide inadequate amounts of Energy and Protein
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Waxgourd provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Mixed Vegetables VS Waxgourd

What are the health benefits of Frozen Mixed Vegetables compared to Waxgourd?

Frozen mixed vegetables are a great source of vitamins, minerals, and fiber. They provide a variety of nutrients that support overall health, including antioxidants that help protect against chronic diseases. On the other hand, wax gourd is low in calories and rich in water content, making it hydrating and a good source of vitamins and minerals like vitamin C and zinc. Both options can be part of a healthy diet, but frozen mixed vegetables offer a wider range of nutrients compared to wax gourd.

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

Both frozen mixed vegetables and wax gourd can be great options for weight loss due to their low calorie and high fiber content. However, frozen mixed vegetables may be more convenient and versatile for incorporating into various dishes, making it easier to consume them regularly. Ultimately, weight loss is achieved by creating a calorie deficit, so choosing nutrient-dense, low-calorie foods like frozen mixed vegetables can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both frozen mixed vegetables and wax gourd can be beneficial for muscle growth due to their high fiber and vitamin content. However, frozen mixed vegetables may provide a wider range of nutrients and antioxidants that are essential for muscle recovery and growth. Therefore, including a variety of frozen mixed vegetables in your diet along with other protein-rich foods will support your muscle-building goals.

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

Frozen mixed vegetables generally have a higher environmental impact compared to wax gourd due to the processing and packaging involved in freezing them. Wax gourd, being a fresh and minimally processed vegetable, typically has a lower carbon footprint and requires less energy and resources to produce. Choosing locally grown and seasonal produce, such as wax gourd, can further reduce the environmental impact of your food choices.