Comparing Nutrients in 14 ounces Waxgourd VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Waxgourd	Almonds	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.16% 12g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	131% 49.6g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	43.7% 175μg	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	57.3% 51.6mg	0% 0mg	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	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Almonds	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	455% 4.1mg	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	20% 1.6mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	0.7% 24mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	10.3% 381g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Waxgourd vs Almonds:

• Raw Waxgourd has more Vitamin C than Almonds.
• While Almonds contain 5.1 times more Vitamin B1, 10.3 times more Vitamin B2, 9 times more Vitamin B3, 3.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 8.8 times more Vitamin B9 than Raw Waxgourd.
• Both Raw Waxgourd as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Waxgourd vs Almonds:

• Raw Waxgourd has 111 times more Sodium and 21.8 times more Water than Almonds.
• While Almonds contain 14.2 times more Calcium, 44.8 times more Copper, 9.3 times more Iron, 27 times more Magnesium, 37.6 times more Manganese, 25.3 times more Phosphorus, 122.2 times more Potassium, 20.5 times more Selenium and 5.1 times more Zinc than Raw Waxgourd.

Comparison of macro-nutrients per 14 ounces:

• Almonds contain 44.5 times more Energy, 249.7 times more Fat, 237.6 times more Saturated Fat, 141.7 times more Omega 6, 7.2 times more Carbohydrate, 4.3 times more Fiber and 52.9 times more Protein than Raw Waxgourd.
• Both Raw Waxgourd as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.