Comparing Nutrients in 100 grams 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	0.45% 13kcal	2.24% 65kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	NA	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.3% 3g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.12g	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	7.63% 2.9g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.8% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.66% 0.13mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	5.7% 0.074mg	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	1.25% 5μg	4.75% 19μg	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	14.4% 13mg	3.56% 3.2mg	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	2.53% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.6% 23.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	1.9% 19mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	2.56% 0.023mg	9.22% 0.083mg	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	5% 0.4mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	2.52% 0.058mg	16.5% 0.38mg	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	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	0.18% 6mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.25% 83.2g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Waxgourd have 4.1 times more Vitamin C than Cooked Frozen Mixed Vegetables.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

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

• 100 grams of Waxgourd have 3.2 times more Sodium and 1.2 times more Zinc than Cooked Frozen Mixed Vegetables.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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.
• 100 grams 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 100 grams.