Comparing Nutrients in 1 pound Watercress VS Waxgourd

Macros Ratio

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

Macro Nutrients

	Watercress	Waxgourd	Recommended Dietary Allowance
Energy	1.72% 50kcal	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	0.38% 0.12g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	4.5% 5.85g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	5.97% 2.27g	34.6% 13g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Watercress	Waxgourd	Recommended Dietary Allowance
Vitamin A	80.6% 726μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	10.2% 41μg	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	217% 195mg	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	30.2% 4.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	945% 1134μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Waxgourd	Recommended Dietary Allowance
Calcium	54.4% 544mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	11.3% 0.91mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	39% 272mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	44% 1497mg	0.8% 27.2mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	11.7% 431g	11.8% 436g	3700g per day for Men 19-50 years

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

• Raw Watercress have 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.
• While Raw Waxgourd contains 2 times more Vitamin B3 than Raw Watercress.
• Both Raw Watercress and Raw Waxgourd have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Watercress as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Watercress vs Waxgourd:

• Raw Watercress have 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.
• While Raw Waxgourd contains 2 times more Iron, 2.7 times more Sodium and 5.5 times more Zinc than Raw Watercress.
• Both Raw Watercress and Raw Waxgourd have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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