Comparing Nutrients in 1 pound Chinese Waterchestnuts VS Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Waxgourd	10%	12%	78%

Macro Nutrients

	Chinese Waterchestnuts	Waxgourd	Recommended Dietary Allowance
Energy	15% 440kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	83.5% 109g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	30% 21.8g	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	36% 13.6g	34.6% 13g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Waxgourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	12.2% 0.16mg	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	18% 72.6μg	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	20% 18mg	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	36.3% 5.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Waxgourd	Recommended Dietary Allowance
Calcium	5% 50mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	11.6% 0.1mg	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	3.4% 0.27mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	65.3% 1.5mg	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	41% 286mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	78% 2649mg	0.8% 27.2mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	9% 333g	11.8% 436g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Waterchestnuts VS Waxgourd per 1 lb

Compare the macro and micronutrient content in 1 lb of Chinese Waterchestnuts versus 1 lb of Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chinese Waterchestnuts vs Waxgourd:

• 1 pound of Chinese Waterchestnuts has 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3, 3.6 times more Vitamin B5, 9.4 times more Vitamin B6 and 3.2 times more Vitamin B9 than Waxgourd.
• While 1 lb of Raw Waxgourd contains 3.3 times more Vitamin C than Raw Chinese Waterchestnuts.
• 1 pound of Waxgourd have insufficient amounts of Vitamin B9
• Both Raw Chinese Waterchestnuts as well as Raw Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chinese Waterchestnuts vs Waxgourd:

• 1 pound of Chinese Waterchestnuts has 14.2 times more Copper, 2.2 times more Magnesium, 5.7 times more Manganese, 3.3 times more Phosphorus and 97.3 times more Potassium than Waxgourd.
• While 1 lb of Raw Waxgourd contains 6.7 times more Iron, 7.9 times more Sodium and 1.3 times more Water than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Waxgourd contain similar levels of Zinc per one pound.
• 1 pound of Chinese Waterchestnuts lack sufficient amounts of Iron
• 1 pound of Waxgourd lack sufficient amounts of Potassium
• Both Raw Chinese Waterchestnuts as well as Raw Waxgourd lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chinese Waterchestnuts has 7.5 times more Energy, 8 times more Carbohydrate and 3.5 times more Protein than Waxgourd.
• Both Chinese Waterchestnuts and Waxgourd offer comparable quantities of Fiber per one pound.
• 1 pound of Waxgourd provide inadequate amounts of Energy and Protein
• Both Raw Chinese Waterchestnuts as well as Raw Waxgourd provide inadequate amounts of Omega 6 in one pound.