Comparing Nutrients in 1 pound Carrots VS Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Waxgourd	10%	12%	78%

Macro Nutrients

	Carrots	Waxgourd	Recommended Dietary Allowance
Energy	6.4% 186kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	34.6% 13g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Waxgourd	Recommended Dietary Allowance
Vitamin A	421% 3787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	5.67% 22.7μg	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	29.7% 26.8mg	65.5% 59mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Waxgourd	Recommended Dietary Allowance
Calcium	15% 150mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	11.6% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	11.4% 0.26mg	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	22.7% 159mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	0.8% 27.2mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	11% 400g	11.8% 436g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Waxgourd:

• Raw Carrots have more Vitamin A, 1.7 times more Vitamin B1, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Waxgourd.
• While Raw Waxgourd contains 1.9 times more Vitamin B2 and 2.2 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Waxgourd:

• Raw Carrots have 1.7 times more Calcium, 2 times more Copper, 2.5 times more Manganese, 1.8 times more Phosphorus and 53.3 times more Potassium than Raw Waxgourd.
• While Raw Waxgourd contains 1.3 times more Iron, 1.6 times more Sodium and 2.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Waxgourd have similar amounts of Magnesium and Water per 1 lb.
• Both Raw Carrots as well as Raw Waxgourd have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 3.2 times more Energy, 3.2 times more Carbohydrate and 2.3 times more Protein than Raw Waxgourd.
• Both Raw Carrots and Raw Waxgourd have similar amounts of Fiber per 1 lb.
• Both Raw Carrots as well as Raw Waxgourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.