Comparing Nutrients in 1 kilogram Waxgourd VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Waxgourd	Oranges with Peel	Recommended Dietary Allowance
Energy	4.5% 130kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	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	76.3% 29g	118% 45g	38g per day for Men 19-50 years
Protein	7.14% 4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Oranges with Peel	Recommended Dietary Allowance
Calcium	19% 190mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	26% 961g	22.2% 823g	3700g per day for Men 19-50 years

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

• Raw Waxgourd has 2.2 times more Vitamin B2 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A, 2.5 times more Vitamin B1, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 6 times more Vitamin B9 and 5.5 times more Vitamin C than Raw Waxgourd.
• Both Raw Waxgourd and Raw Oranges with Peel have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Waxgourd as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Waxgourd vs Oranges with Peel :

• Raw Waxgourd has 55.5 times more Sodium and 5.5 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 3.7 times more Calcium, 2.5 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 32.7 times more Potassium and 3.5 times more Selenium than Raw Waxgourd.
• Both Raw Waxgourd and Raw Oranges with Peel have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges with Peel contain 4.8 times more Energy, 5.2 times more Carbohydrate, 1.6 times more Fiber and 3.3 times more Protein than Raw Waxgourd.
• Both Raw Waxgourd as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.