Comparing Nutrients in 500 calories Cooked Frozen Mixed Vegetables with SaltVS Boiled Waxgourd with Salt

Weight per 500 calories

Cooked Frozen Mixed Vegetables with Salt

833g

Boiled Waxgourd with Salt

4546g

Cooked Frozen Mixed Vegetables with Salt have 5.5 times more energy per 100g than Boiled Waxgourd with Salt. It has low energy density when compared to other foods. Boiled and Drained Waxgourd with Salt having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Mixed Vegetables with Salt or Boiled Waxgourd with Salt?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Mixed Vegetables with Salt

18%

80%

Boiled Waxgourd with Salt

12%

14%

74%

500 kcal ▼

Macro Nutrients

Cooked Frozen Mixed Vegetables with Saltvs Boiled Waxgourd with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.25g

Fat

9.37%9.1g

1.25 gvs9.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.81%0.26g

Saturated Fat

2.27%0.73g

0.26 gvs0.73 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.9%0.16g

Omega 3

0.16 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.6%0.44g

Omega 6

23.5%4g

0.44 gvs4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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84%109g

Carbohydrate

85.7%111g

109 gvs111 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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36%26g

Sugars

74%53.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

26 gvs53.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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96%36.7g

Fiber

120%45.5g

36.7 gvs45.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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42.6%24g

Protein

32.5%18g

24 gvs18 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Frozen Mixed Vegetables with Saltvs Boiled Waxgourd with Salt

198%1783μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1783 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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49.3%0.59mg

Vitamin B1

129%1.55mg

Thiamine

0.59 mgvs1.55 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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77%1mg

Vitamin B2

3.5%0.045mg

Riboflavin

1 mgvs0.045 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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44.3%7.1mg

Vitamin B3

109%17.5mg

Niacin, nicotinic acid, niacinamide

7.1 mgvs17.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

25%1.26mg

Vitamin B5

110%5.5mg

Pantothenic acid

1.26 mgvs5.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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47.4%0.62mg

Vitamin B6

112%1.45mg

Pyridoxine

0.62 mgvs1.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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39.6%158μg

Vitamin B9

45.5%182μg

Folates and Folic Acid

158 μgvs182 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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29.6%26.7mg

Vitamin C

530%477mg

Ascorbic acid

26.7 mgvs477 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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21%3.17mg

Vitamin E

24.2%3.64mg

Tocopherols and Tocotrienols

3.17 mgvs3.64 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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163%196μg

Vitamin K

106%127μg

Phytomenadione or phylloquinone

196 μgvs127 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Frozen Mixed Vegetables with Saltvs Boiled Waxgourd with Salt

21%208mg

Calcium

82%818mg

208 mgvs818 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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77%0.69mg

Copper

111%1mg

0.69 mgvs1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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85.4%6.83mg

Iron

216%17.3mg

6.83 mgvs17.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43.7%183mg

Magnesium

108%455mg

183 mgvs455 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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137%3.16mg

Manganese

111%2.55mg

3.16 mgvs2.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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60.7%425mg

Phosphorus

110%773mg

425 mgvs773 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41.4%1408mg

Potassium

6.7%227mg

1408 mgvs227 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.55%2.5μg

Selenium

16.5%9.1μg

2.5 μgvs9.1 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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151%2258mg

Sodium

1039%15591mg

2258 mgvs15591 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37%4.1mg

Zinc

244%27mg

4.1 mgvs27 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18.7%694g

Water

118%4366g

694 gvs4366 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cooked Frozen Mixed Vegetables with Salt vs Boiled Waxgourd with Salt:

Boiled Frozen Mixed Vegetables, drained with Salt have more Vitamin A, 22 times more Vitamin B2 and 1.5 times more Vitamin K than Boiled and Drained Waxgourd with Salt.
While Boiled and Drained Waxgourd with Salt contains 2.6 times more Vitamin B1, 2.5 times more Vitamin B3, 4.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 17.9 times more Vitamin C than Boiled Frozen Mixed Vegetables, drained with Salt.
Both Boiled Frozen Mixed Vegetables, drained with Salt and Boiled and Drained Waxgourd with Salt have similar amounts of Vitamin B9 and Vitamin E per 500 kcal.
Both Boiled Frozen Mixed Vegetables, drained with Salt as well as Boiled and Drained Waxgourd with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Mixed Vegetables with Salt vs Boiled Waxgourd with Salt:

Boiled Frozen Mixed Vegetables, drained with Salt have 1.2 times more Manganese and 6.2 times more Potassium than Boiled and Drained Waxgourd with Salt.
While Boiled and Drained Waxgourd with Salt contains 3.9 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus, 3.6 times more Selenium, 6.9 times more Sodium, 6.6 times more Zinc and 6.3 times more Water than Boiled Frozen Mixed Vegetables, drained with Salt.

Comparison of macro-nutrients per 500 calories:

Boiled Frozen Mixed Vegetables, drained with Salt have 1.3 times more Protein than Boiled and Drained Waxgourd with Salt.
While Boiled and Drained Waxgourd with Salt contains 7.3 times more Fat, 9.1 times more Omega 6 and 2.1 times more Sugars than Boiled Frozen Mixed Vegetables, drained with Salt.
Both Boiled Frozen Mixed Vegetables, drained with Salt and Boiled and Drained Waxgourd with Salt have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Boiled Frozen Mixed Vegetables, drained with Salt as well as Boiled and Drained Waxgourd with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Frozen Mixed Vegetables with SaltVS Boiled Young Winged Bean with SaltBoiled Waxgourd with SaltVS Boiled Young Winged Bean with Salt

Compare Foods

Comparing Nutrients in 500 calories Cooked Frozen Mixed Vegetables with SaltVS Boiled Waxgourd with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Frozen Mixed Vegetables with Salt or Boiled Waxgourd with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: