Comparing Nutrients in 100 calories Waxgourd VS Boiled Carrots

Weight per 100 calories

• Waxgourd: 769g
• Boiled Carrots: 286g

Boiled and Drained Carrots have 2.7 times more energy per unit of mass than Raw Waxgourd, which is low in comparison to other foods. Waxgourd having very low energy density.

Which food has more nutrients per 100 calories - Waxgourd or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Waxgourd	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	18% 23.5g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.86g	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	1.4% 1.03g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	NA	% 7.7g	g per day for Men 19-50 years
Fiber	58.7% 22.3g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	33.6% 0.44mg	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	9.6% 38.5μg	10% 40μg	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	111% 100mg	11.4% 10.3mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Boiled Carrots	Recommended Dietary Allowance
Calcium	14.6% 146mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	38.5% 3.08mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	19.3% 0.44mg	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	21% 146mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	1.36% 46mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	57% 854mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	20% 739g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Waxgourd vs Boiled Carrots:

• Raw Waxgourd has 1.6 times more Vitamin B1, 6.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 9.7 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A and 1.6 times more Vitamin B6 than Raw Waxgourd.
• Both Raw Waxgourd and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 100 kcal.
• Both Raw Waxgourd as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Waxgourd vs Boiled Carrots:

• Raw Waxgourd has 1.7 times more Calcium, 3.6 times more Copper, 3.2 times more Iron, 2.7 times more Magnesium, 1.7 times more Phosphorus, 5.2 times more Sodium, 8.2 times more Zinc and 2.9 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 14.5 times more Potassium and 1.3 times more Selenium than Raw Waxgourd.
• Both Raw Waxgourd and Boiled and Drained Carrots have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Waxgourd has 3 times more Fat, 2.7 times more Omega 6, 2.6 times more Fiber and 1.4 times more Protein than Boiled and Drained Carrots.
• Both Raw Waxgourd and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Waxgourd as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.