Comparing Nutrients in 100 grams 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	0.66% 19kcal	0.45% 13kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.95% 3.83g	2.3% 3g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	1.9% 1.37g	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.09g	NA	g per day for Men 19-50 years
Fiber	1.3% 0.5g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Waxgourd	Recommended Dietary Allowance
Vitamin A	3.9% 35μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.98% 0.25mg	2.66% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	2.7% 0.035mg	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	5.25% 21μg	1.25% 5μg	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	60.3% 54.3mg	14.4% 13mg	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	6.8% 1.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.1% 6.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Waxgourd	Recommended Dietary Allowance
Calcium	1.5% 15mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	2.56% 0.023mg	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	3.63% 0.29mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	3.43% 0.079mg	2.52% 0.058mg	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	2.7% 19mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	0.18% 6mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Low Sodium Vegetable Juice Cocktail VS Waxgourd per 100 g

Compare the macro and micronutrient content in 100 g of Canned Low Sodium Vegetable Juice Cocktail versus 100 g of Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Low Sodium Vegetable Juice Cocktail vs Waxgourd:

• 100 grams 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 100 g of Raw Waxgourd contain 3.3 times more Vitamin B2 than Canned Low Sodium Vegetable Juice Cocktail.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Canned Low Sodium Vegetable Juice Cocktail vs Waxgourd:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Zinc
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Low Sodium Vegetable Juice Cocktail have 1.3 times more Carbohydrate than Waxgourd.
• While 100 g of Raw Waxgourd contain 5.8 times more Fiber than Canned Low Sodium Vegetable Juice Cocktail.
• 100 grams 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 100 grams.