Comparing Nutrients in 300 calories Watercress VS Waxgourd

Weight per 300 calories

• Watercress: 2727g
• Waxgourd: 2308g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Watercress or Waxgourd?

Macros Ratio

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

Macro Nutrients

	Watercress	Waxgourd	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.73g	4.76% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	39.2% 0.63g	NA	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	53.3% 69.2g	130g per day for Men 19-50 years
Sugars	7.52% 5.45g	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	176% 67g	38g per day for Men 19-50 years
Protein	112% 62.7g	16.5% 9.23g	56g per day for Men 19-50 years

Vitamins

	Watercress	Waxgourd	Recommended Dietary Allowance
Vitamin A	485% 4364μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.45mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	195% 2.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	57.7% 9.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.45mg	61.4% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.5mg	62% 0.81mg	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	61.4% 245μg	29% 115μg	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	1303% 1173mg	333% 300mg	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	182% 27.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5682% 6818μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Waxgourd	Recommended Dietary Allowance
Calcium	327% 3273mg	44% 438mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	59% 0.53mg	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	68% 5.45mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	136% 573mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	58% 1.34mg	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	234% 1636mg	62.6% 438mg	700mg per day for Men 19-50 years
Potassium	265% 9000mg	4.07% 138mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	74.5% 1118mg	171% 2562mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	128% 14mg	11mg per day for Men 19-50 years
Water	70% 2594g	60% 2218g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Watercress vs Waxgourd:

• Raw Watercress have more Vitamin A, 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B5, 4.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 3.9 times more Vitamin C than Raw Waxgourd.
• While Raw Waxgourd contains 1.7 times more Vitamin B3 than Raw Watercress.
• Both Raw Watercress as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Watercress vs Waxgourd:

• Raw Watercress have 7.5 times more Calcium, 4 times more Copper, 2.5 times more Magnesium, 5 times more Manganese, 3.7 times more Phosphorus, 65 times more Potassium and 5.3 times more Selenium than Raw Waxgourd.
• While Raw Waxgourd contains 1.7 times more Iron, 2.3 times more Sodium and 4.7 times more Zinc than Raw Watercress.
• Both Raw Watercress and Raw Waxgourd have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Watercress have 6.8 times more Protein than Raw Waxgourd.
• While Raw Waxgourd contains 1.7 times more Fat, 6.1 times more Omega 6, 2 times more Carbohydrate and 4.9 times more Fiber than Raw Watercress.
• Both Raw Watercress and Raw Waxgourd have similar amounts of Energy per 300 kcal.
• Both Raw Watercress as well as Raw Waxgourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.