Comparing Nutrients in 1 kilogram Boiled Waxgourd VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Waxgourd	Roasted Almonds	Recommended Dietary Allowance
Energy	4.83% 140kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	128% 41g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	162% 210g	130g per day for Men 19-50 years
Sugars	16.3% 12g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	287% 109g	38g per day for Men 19-50 years
Protein	7.14% 4g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	105% 1.36mg	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	10% 40μg	138% 550μg	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	117% 105mg	0% 0mg	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	5.33% 0.8mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	1221% 11mg	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	47.5% 3.8mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	301% 33mg	11mg per day for Men 19-50 years
Water	26% 961g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Waxgourd vs Roasted Almonds:

• Boiled and Drained Waxgourd has more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Vitamin B1, 1197 times more Vitamin B2, 9.5 times more Vitamin B3, 2.7 times more Vitamin B5, 4.3 times more Vitamin B6, 13.8 times more Vitamin B9 and 298.8 times more Vitamin E than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Waxgourd vs Roasted Almonds:

• Boiled and Drained Waxgourd has 35.7 times more Sodium and 39.9 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.9 times more Calcium, 50 times more Copper, 9.8 times more Iron, 27.9 times more Magnesium, 39.9 times more Manganese, 27.7 times more Phosphorus, 142.6 times more Potassium, 10 times more Selenium and 5.6 times more Zinc than Boiled and Drained Waxgourd.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds contain 42.7 times more Energy, 262.7 times more Fat, 255.8 times more Saturated Fat, 147.1 times more Omega 6, 6.9 times more Carbohydrate, 4.1 times more Sugars, 10.9 times more Fiber and 52.4 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.