Comparing Nutrients in 7 ounces Waxgourd VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Waxgourd	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	NA	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.58% 5.95g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	8.54% 6.2g	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	15% 5.75g	23% 8.73g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	47% 425μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.28% 0.26mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	11.3% 0.15mg	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	2.5% 9.92μg	9.43% 37.7μg	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	28.7% 25.8mg	7.06% 6.35mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	5.07% 0.046mg	18.3% 0.16mg	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	9.92% 0.79mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	32.7% 0.75mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	0.35% 12mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5.15% 191g	4.46% 165g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Waxgourd have 4.1 times more Vitamin C than Cooked Frozen Mixed Vegetables.
• While 7 oz of Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A, 1.8 times more Vitamin B1, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Waxgourd.
• Both Waxgourd and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Waxgourd have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Waxgourd as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Waxgourd have 3.2 times more Sodium and 1.2 times more Zinc than Cooked Frozen Mixed Vegetables.
• While 7 oz of Boiled and Drained Frozen Mixed Vegetables contain 1.3 times more Calcium, 3.6 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 6.5 times more Manganese, 2.7 times more Phosphorus and 28.2 times more Potassium than Raw Waxgourd.
• Both Waxgourd and Cooked Frozen Mixed Vegetables contain similar levels of Water per seven ounces.
• 7 ounces of Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Raw Waxgourd as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Frozen Mixed Vegetables contain 5 times more Energy, 4.4 times more Carbohydrate, 1.5 times more Fiber and 7.2 times more Protein than Raw Waxgourd.
• 7 ounces of Waxgourd provide inadequate amounts of Energy and Protein
• Both Raw Waxgourd as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 6 in seven ounces.