Comparing Nutrients in 1 pound Boiled Waxgourd VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Waxgourd	Potato Skin	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	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	12% 4.54g	30% 11.3g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.35% 0.005mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	83.4% 1.1mg	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	4.54% 18μg	19.3% 77μg	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	53% 47.6mg	57.5% 51.7mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Potato Skin	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	213% 1.9mg	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	21.5% 1.72mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	119% 2.73mg	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	11% 77mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.8% 436g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Waxgourd vs Potato Skin:

• 1 pound of Boiled Waxgourd has 1.6 times more Vitamin B1 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 38 times more Vitamin B2, 2.7 times more Vitamin B3, 2.5 times more Vitamin B5, 7.5 times more Vitamin B6 and 4.3 times more Vitamin B9 than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Potato Skin provide similar amounts of Vitamin C per one pound.
• 1 pound of Boiled Waxgourd have insufficient amounts of Vitamin B2 and Vitamin B9
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled and Drained Waxgourd as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Waxgourd vs Potato Skin:

• 1 pound of Boiled Waxgourd has 10.7 times more Sodium and 1.7 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.7 times more Calcium, 19.2 times more Copper, 8.5 times more Iron, 2.3 times more Magnesium, 10.8 times more Manganese, 2.2 times more Phosphorus and 82.6 times more Potassium than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Potato Skin contain similar levels of Water per one pound.
• 1 pound of Boiled Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Boiled and Drained Waxgourd as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Potato Skin contains 4.1 times more Energy, 4.1 times more Carbohydrate, 2.5 times more Fiber and 6.4 times more Protein than Boiled and Drained Waxgourd.
• 1 pound of Boiled Waxgourd provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Waxgourd as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.