Comparing Nutrients in 100 grams Cooked Frozen Mixed Vegetables VS Waxgourd

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Waxgourd	Recommended Dietary Allowance
Energy	2.24% 65kcal	0.45% 13kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	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	10% 13g	2.3% 3g	130g per day for Men 19-50 years
Sugars	4.3% 3.12g	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	11.6% 4.4g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Waxgourd	Recommended Dietary Allowance
Vitamin A	23.8% 214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	2.66% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	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	4.75% 19μg	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	3.56% 3.2mg	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	2.53% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.6% 23.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Waxgourd	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	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	10.3% 0.82mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	7.3% 51mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	0.18% 6mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	2.25% 83.2g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mixed Vegetables VS Waxgourd per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Mixed Vegetables versus 100 g of Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Mixed Vegetables vs Waxgourd:

• 100 grams of Cooked Frozen Mixed Vegetables have 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 Waxgourd.
• While 100 g of Raw Waxgourd contain 4.1 times more Vitamin C than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Waxgourd provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Waxgourd have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Mixed Vegetables vs Waxgourd:

• 100 grams of Cooked Frozen Mixed Vegetables have 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 Waxgourd.
• While 100 g of Raw Waxgourd contain 3.2 times more Sodium than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Waxgourd contain similar levels of Zinc and Water per 100 grams.
• 100 grams of Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Waxgourd lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Mixed Vegetables have 5 times more Energy, 4.4 times more Carbohydrate, 1.5 times more Fiber and 7.2 times more Protein than Waxgourd.
• 100 grams of Waxgourd provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Waxgourd provide inadequate amounts of Omega 6 in 100 grams.