Comparing Nutrients in 14 ounces Waxgourd VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Waxgourd	Oranges with Peel	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	1.03% 0.17g	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	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	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	30.3% 11.5g	47% 18g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	28.4% 0.37mg	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	4.96% 20μg	29.8% 119μg	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	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	NA	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	10.8% 75.4mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	0.7% 24mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	10.3% 381g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Waxgourd VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Waxgourd versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Waxgourd vs Oranges with Peel :

• 14 ounces of Waxgourd have 2.2 times more Vitamin B2 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.5 times more Vitamin B1, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 6 times more Vitamin B9 and 5.5 times more Vitamin C than Raw Waxgourd.
• Both Waxgourd and Oranges with Peel provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Waxgourd have insufficient amounts of Vitamin B9
• Both Raw Waxgourd as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Waxgourd vs Oranges with Peel :

• 14 ounces of Waxgourd have 55.5 times more Sodium and 5.5 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 3.7 times more Calcium, 2.5 times more Copper, 2 times more Iron, 1.4 times more Magnesium and 32.7 times more Potassium than Raw Waxgourd.
• Both Waxgourd and Oranges with Peel contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Waxgourd lack sufficient amounts of Calcium and Potassium
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Waxgourd as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Oranges with Peel contain 4.8 times more Energy, 5.2 times more Carbohydrate, 1.6 times more Fiber and 3.3 times more Protein than Raw Waxgourd.
• 14 ounces of Waxgourd provide inadequate amounts of Energy and Protein
• Both Raw Waxgourd as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 14 ounces.