Comparing Nutrients in 1 kilogram Florida Oranges VS Boiled Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Florida Oranges	Boiled Waxgourd	Recommended Dietary Allowance
Energy	16% 460kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	88.8% 115g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	126% 91g	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	63% 24g	26.3% 10g	38g per day for Men 19-50 years
Protein	12.5% 7g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	43% 430mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	10.4% 0.24mg	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	17% 120mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	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	7.27% 0.8mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	23.6% 871g	26% 961g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have more Vitamin A, 2.9 times more Vitamin B1, 40 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 4.3 times more Vitamin B9, 4.3 times more Vitamin C and 2.3 times more Vitamin E than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains more Vitamin K than Raw Florida Oranges.
• Both Raw Florida Oranges and Boiled and Drained Waxgourd have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Florida 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 Florida Oranges vs Boiled Waxgourd:

• Raw Florida Oranges have 2.4 times more Calcium, 1.8 times more Copper and 33.8 times more Potassium than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains 4.2 times more Iron, 2.3 times more Manganese, 1.4 times more Phosphorus, more Sodium and 7.4 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Boiled and Drained Waxgourd have similar amounts of Magnesium and Water per 1 kg.
• Both Raw Florida Oranges as well as Boiled and Drained Waxgourd have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Florida Oranges have 3.3 times more Energy, 3.8 times more Carbohydrate, 7.7 times more Sugars, 2.4 times more Fiber and 1.8 times more Protein than Boiled and Drained Waxgourd.
• Both Raw Florida Oranges as well as Boiled and Drained Waxgourd have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.