Comparing Nutrients in 14 ounces Waxgourd VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Watercress	60%	6%	34%

Macro Nutrients

	Waxgourd	Watercress	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0.28% 0.048g	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	3.94% 5.1g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.79g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Watercress	Recommended Dietary Allowance
Vitamin A	0% 0μg	70.6% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	39.4% 0.51mg	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	8.93% 35.7μg	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	190% 171mg	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	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	827% 992μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Watercress	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	34% 0.31mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	42% 0.97mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	0.7% 24mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	11% 163mg	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	10.2% 377g	3700g per day for Men 19-50 years

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

• Raw Waxgourd has 2 times more Vitamin B3 than Raw Watercress.
• While Raw Watercress contain more Vitamin A, 2.3 times more Vitamin B1, 2.3 times more Vitamin B5, 3.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Waxgourd.
• Both Raw Waxgourd and Raw Watercress have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Waxgourd as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Waxgourd vs Watercress:

• Raw Waxgourd has 2 times more Iron, 2.7 times more Sodium and 5.5 times more Zinc than Raw Watercress.
• While Raw Watercress contain 6.3 times more Calcium, 3.3 times more Copper, 2.1 times more Magnesium, 4.2 times more Manganese, 3.2 times more Phosphorus, 55 times more Potassium and 4.5 times more Selenium than Raw Waxgourd.
• Both Raw Waxgourd and Raw Watercress have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Waxgourd has 2.3 times more Carbohydrate and 5.8 times more Fiber than Raw Watercress.
• While Raw Watercress contain 5.8 times more Protein than Raw Waxgourd.
• Both Raw Waxgourd as well as Raw Watercress have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.