Comparing Nutrients in 1 kilogram Waxgourd VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Watercress	60%	6%	34%

Macro Nutrients

	Waxgourd	Watercress	Recommended Dietary Allowance
Energy	4.5% 130kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	9.92% 13g	130g per day for Men 19-50 years
Sugars	NA	2.76% 2g	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	13% 5g	38g per day for Men 19-50 years
Protein	7.14% 4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Watercress	Recommended Dietary Allowance
Vitamin A	0% 0μg	178% 1600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	99% 1.3mg	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	22.5% 90μg	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	478% 430mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2083% 2500μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Watercress	Recommended Dietary Allowance
Calcium	19% 190mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	85.6% 0.77mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	106% 2.44mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	97% 3300mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	27.3% 410mg	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	25.7% 951g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Waxgourd vs Watercress:

• Raw Waxgourd has 2 times more Vitamin B3 than Raw Watercress.
• While Raw Watercress contain more Vitamin A, 2.3 times more Vitamin B1, 2.3 times more Vitamin B5, 3.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Waxgourd.
• Both Raw Waxgourd and Raw Watercress have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Waxgourd as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Waxgourd vs Watercress:

• Raw Waxgourd has 2 times more Iron, 2.7 times more Sodium and 5.5 times more Zinc than Raw Watercress.
• While Raw Watercress contain 6.3 times more Calcium, 3.3 times more Copper, 2.1 times more Magnesium, 4.2 times more Manganese, 3.2 times more Phosphorus, 55 times more Potassium and 4.5 times more Selenium than Raw Waxgourd.
• Both Raw Waxgourd and Raw Watercress have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Waxgourd has 2.3 times more Carbohydrate and 5.8 times more Fiber than Raw Watercress.
• While Raw Watercress contain 5.8 times more Protein than Raw Waxgourd.
• Both Raw Waxgourd as well as Raw Watercress have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.