Comparing Nutrients in 1 kilogram Chinese Waterchestnuts VS Boiled Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Chinese Waterchestnuts	Boiled Waxgourd	Recommended Dietary Allowance
Energy	33.4% 970kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	184% 239g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	66.2% 48g	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	79% 30g	26.3% 10g	38g per day for Men 19-50 years
Protein	25% 14g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.28mg	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	40% 160μg	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	44.4% 40mg	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	80% 12mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	11% 110mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	362% 3.26mg	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	7.5% 0.6mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	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	90% 630mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	172% 5840mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	71.3% 1070mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	20% 735g	26% 961g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Waterchestnuts VS Boiled Waxgourd per 1 kg

Compare the macro and micronutrient content in 1 kg of Chinese Waterchestnuts versus 1 kg of Boiled Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chinese Waterchestnuts vs Boiled Waxgourd:

• 1 kilogram of Chinese Waterchestnuts has 4.1 times more Vitamin B1, 200 times more Vitamin B2, 2.6 times more Vitamin B3, 4 times more Vitamin B5, 10.3 times more Vitamin B6, 4 times more Vitamin B9 and 15 times more Vitamin E than Boiled Waxgourd.
• While 1 kg of Boiled and Drained Waxgourd contains 2.6 times more Vitamin C and 9.3 times more Vitamin K than Raw Chinese Waterchestnuts.
• 1 kilogram of Chinese Waterchestnuts have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Waxgourd have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• Both Raw Chinese Waterchestnuts as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chinese Waterchestnuts vs Boiled Waxgourd:

• 1 kilogram of Chinese Waterchestnuts has 14.8 times more Copper, 2.2 times more Magnesium, 5.9 times more Manganese, 3.7 times more Phosphorus and 116.8 times more Potassium than Boiled Waxgourd.
• While 1 kg of Boiled and Drained Waxgourd contains 6.3 times more Iron, 7.6 times more Sodium and 1.3 times more Water than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Boiled Waxgourd contain similar levels of Zinc per one kilogram.
• 1 kilogram of Chinese Waterchestnuts lack sufficient amounts of Iron
• 1 kilogram of Boiled Waxgourd lack sufficient amounts of Potassium
• Both Raw Chinese Waterchestnuts as well as Boiled and Drained Waxgourd lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese Waterchestnuts has 6.9 times more Energy, 7.9 times more Carbohydrate, 4.1 times more Sugars, 3 times more Fiber and 3.5 times more Protein than Boiled Waxgourd.
• 1 kilogram of Boiled Waxgourd provide inadequate amounts of Energy and Protein
• Both Raw Chinese Waterchestnuts as well as Boiled and Drained Waxgourd provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.