Comparing Nutrients in 1 kilogram Waxgourd VS Florida Oranges

Macros Ratio

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

Macro Nutrients

	Waxgourd	Florida Oranges	Recommended Dietary Allowance
Energy	4.5% 130kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	126% 91g	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	76.3% 29g	63% 24g	38g per day for Men 19-50 years
Protein	7.14% 4g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	39.2% 0.51mg	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	12.5% 50μg	42.5% 170μg	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	144% 130mg	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Florida Oranges	Recommended Dietary Allowance
Calcium	19% 190mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	43.3% 0.39mg	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	50% 4mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	10.4% 0.24mg	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	27% 190mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	26% 961g	23.6% 871g	3700g per day for Men 19-50 years

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

• Raw Waxgourd has 2.8 times more Vitamin B2 than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 2.5 times more Vitamin B1, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 3.5 times more Vitamin C than Raw Waxgourd.
• Both Raw Waxgourd and Raw Florida Oranges have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Waxgourd as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Waxgourd vs Florida Oranges:

• Raw Waxgourd has 4.4 times more Iron, 2.4 times more Manganese, 1.6 times more Phosphorus, more Sodium and 7.6 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.3 times more Calcium, 1.7 times more Copper and 28.2 times more Potassium than Raw Waxgourd.
• Both Raw Waxgourd and Raw Florida Oranges have similar amounts of Magnesium and Water per 1 kg.
• Both Raw Waxgourd as well as Raw Florida Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Waxgourd has 1.2 times more Fiber than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.5 times more Energy, 3.8 times more Carbohydrate and 1.8 times more Protein than Raw Waxgourd.
• Both Raw Waxgourd as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.