Comparing Nutrients in 300 calories Boiled Turnip Greens with Salt VS Boiled Waxgourd with Salt

Weight per 300 calories

• Boiled Turnip Greens with Salt: 1500g
• Boiled Waxgourd with Salt: 2727g

Boiled Turnip Greens with Salt have 1.8 times more energy per 100g than Boiled Waxgourd with Salt. It has very low energy density when compared to other foods. Boiled and Drained Waxgourd with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Turnip Greens with Salt or Boiled Waxgourd with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens with Salt	19%	9%	72%
Boiled Waxgourd with Salt	12%	14%	74%

Macro Nutrients

	Boiled Turnip Greens with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	51.4% 67g	130g per day for Men 19-50 years
Sugars	11% 7.95g	44.4% 32g	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	138% 52.5g	71.8% 27.3g	38g per day for Men 19-50 years
Protein	30.5% 17g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Vitamin A	635% 5715μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	77.3% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.17mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	67% 0.87mg	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	443% 1770μg	27.3% 109μg	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	457% 411mg	318% 286mg	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	188% 28mg	14.5% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4595% 5514μg	63.6% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Calcium	206% 2055mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	66.7% 0.6mg	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	150% 12mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	66.4% 1.53mg	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	62% 435mg	66.2% 464mg	700mg per day for Men 19-50 years
Potassium	89.6% 3045mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	265% 3975mg	624% 9355mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	146% 16mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	71% 2620g	3700g per day for Men 19-50 years

Boiled Turnip Greens With Salt VS Boiled Waxgourd With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Turnip Greens with Salt or Boiled Waxgourd with Salt?

Lets compare vitamin content per 300 calories of Boiled Turnip Greens with Salt vs Boiled Waxgourd with Salt:

• 300 calories of Boiled Turnip Greens with Salt have more Vitamin A, 39.6 times more Vitamin B2, 1.2 times more Vitamin B5, 3.1 times more Vitamin B6, 16.2 times more Vitamin B9, 1.4 times more Vitamin C, 12.9 times more Vitamin E and 72.2 times more Vitamin K than Boiled Waxgourd with Salt.
• While 300 kcal of Boiled and Drained Waxgourd with Salt contain 1.4 times more Vitamin B1 and 1.7 times more Vitamin B3 than Boiled and Drained Turnip Greens with Salt.
• 300 calories of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled and Drained Waxgourd with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Turnip Greens with Salt vs Boiled Waxgourd with Salt:

• 300 calories of Boiled Turnip Greens with Salt have 4.2 times more Calcium, 6.3 times more Copper, 1.2 times more Magnesium, 3.3 times more Manganese, 22.3 times more Potassium and 2.5 times more Selenium than Boiled Waxgourd with Salt.
• While 300 kcal of Boiled and Drained Waxgourd with Salt contain 2.4 times more Sodium, 7.7 times more Zinc and 1.9 times more Water than Boiled and Drained Turnip Greens with Salt.
• Both Boiled Turnip Greens with Salt and Boiled Waxgourd with Salt contain similar levels of Iron and Phosphorus per 300 calories.
• 300 calories of Boiled Waxgourd with Salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Turnip Greens with Salt have 1.9 times more Fiber and 1.6 times more Protein than Boiled Waxgourd with Salt.
• While 300 kcal of Boiled and Drained Waxgourd with Salt contain 5.7 times more Omega 6 and 4 times more Sugars than Boiled and Drained Turnip Greens with Salt.
• Both Boiled Turnip Greens with Salt and Boiled Waxgourd with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Turnip Greens with Salt provide inadequate amounts of Omega 6