Comparing Nutrients in 1 kilogram Valencia Oranges VS Boiled Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Valencia Oranges	Boiled Waxgourd	Recommended Dietary Allowance
Energy	17% 490kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	NA	16.3% 12g	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	65.8% 25g	26.3% 10g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	24.6% 0.32mg	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	98% 390μg	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	539% 485mg	117% 105mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	40% 400mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	24.4% 0.22mg	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	11.3% 0.9mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	24.3% 0.56mg	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	24.3% 170mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	71.3% 1070mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	26% 961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Boiled Waxgourd:

• Raw Valencia Oranges have more Vitamin A, 2.6 times more Vitamin B1, 40 times more Vitamin B2, 2.1 times more Vitamin B5, 2 times more Vitamin B6, 9.8 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains 1.4 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Boiled Waxgourd:

• Raw Valencia Oranges have 2.2 times more Calcium, 1.7 times more Copper and 35.8 times more Potassium than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains 4.2 times more Iron, 2.4 times more Manganese, more Sodium and 9.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Waxgourd have similar amounts of Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 3.5 times more Energy, more Omega 3, 3.9 times more Carbohydrate, 2.5 times more Fiber and 2.6 times more Protein than Boiled and Drained Waxgourd.
• Both Raw Valencia Oranges as well as Boiled and Drained Waxgourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.