Comparing Nutrients in 1 kilogram Chinese Waterchestnuts VS Waxgourd

Macros Ratio

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

Macro Nutrients

	Chinese Waterchestnuts	Waxgourd	Recommended Dietary Allowance
Energy	33.4% 970kcal	4.5% 130kcal	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	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.1% 0.87g	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% 30g	130g per day for Men 19-50 years
Sugars	66.2% 48g	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	79% 30g	76.3% 29g	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	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	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.28mg	27% 0.35mg	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	12.5% 50μg	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	144% 130mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Waxgourd	Recommended Dietary Allowance
Calcium	11% 110mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	362% 3.26mg	25.6% 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	7.5% 0.6mg	50% 4mg	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	25.2% 0.58mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	172% 5840mg	1.76% 60mg	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	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	55.5% 6.1mg	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 Waxgourd per 1 kg

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

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

• 1 kilogram of Chinese Waterchestnuts has 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3, 3.6 times more Vitamin B5, 9.4 times more Vitamin B6 and 3.2 times more Vitamin B9 than Waxgourd.
• While 1 kg of Raw Waxgourd contains 3.3 times more Vitamin C than Raw Chinese Waterchestnuts.
• 1 kilogram of Waxgourd have insufficient amounts of Vitamin B9
• Both Raw Chinese Waterchestnuts as well as Raw Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chinese Waterchestnuts vs Waxgourd:

• 1 kilogram of Chinese Waterchestnuts has 14.2 times more Copper, 2.2 times more Magnesium, 5.7 times more Manganese, 3.3 times more Phosphorus and 97.3 times more Potassium than Waxgourd.
• While 1 kg of Raw Waxgourd contains 6.7 times more Iron, 7.9 times more Sodium and 1.3 times more Water than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Waxgourd contain similar levels of Zinc per one kilogram.
• 1 kilogram of Chinese Waterchestnuts lack sufficient amounts of Iron
• 1 kilogram of Waxgourd lack sufficient amounts of Potassium
• Both Raw Chinese Waterchestnuts as well as Raw Waxgourd lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese Waterchestnuts has 7.5 times more Energy, 8 times more Carbohydrate and 3.5 times more Protein than Waxgourd.
• Both Chinese Waterchestnuts and Waxgourd offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Waxgourd provide inadequate amounts of Energy and Protein
• Both Raw Chinese Waterchestnuts as well as Raw Waxgourd provide inadequate amounts of Omega 6 in one kilogram.