Comparing Nutrients in 500 calories Chinese Waterchestnuts VS Boiled Waxgourd

Weight per 500 calories

• Chinese Waterchestnuts: 516g
• Boiled Waxgourd: 3571g

Chinese Waterchestnuts have 6.9 times more energy per 100g than Boiled Waxgourd. It has average energy density when compared to other foods. Boiled and Drained Waxgourd having very low energy density.

Discover which food has more nutrients per 500 calories - Chinese Waterchestnuts or Boiled Waxgourd?

Macros Ratio

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

Macro Nutrients

	Chinese Waterchestnuts	Boiled Waxgourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	83.5% 109g	130g per day for Men 19-50 years
Sugars	34% 24.7g	58% 42g	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	40.7% 15.5g	94% 35.7g	38g per day for Men 19-50 years
Protein	13% 7.2g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.15mg	85.7% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	86.4% 4.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	88% 1.14mg	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	20.6% 82.5μg	35.7% 143μg	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	23% 20.6mg	417% 375mg	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	41.2% 6.2mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.55μg	83.3% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	87.3% 0.79mg	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	3.87% 0.31mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	87% 2mg	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	46.4% 325mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	88.5% 3010mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	6.56% 3.6μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	255% 3821mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.58mg	192% 21mg	11mg per day for Men 19-50 years
Water	10.2% 379g	93% 3431g	3700g per day for Men 19-50 years

Chinese Waterchestnuts VS Boiled Waxgourd Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Chinese Waterchestnuts or Boiled Waxgourd?

Lets compare vitamin content per 500 calories of Chinese Waterchestnuts vs Boiled Waxgourd:

• 500 calories of Chinese Waterchestnuts have 28.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 2.2 times more Vitamin E than Boiled Waxgourd.
• While 500 kcal of Boiled and Drained Waxgourd contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.7 times more Vitamin B9, 18.2 times more Vitamin C and 64.7 times more Vitamin K than Raw Chinese Waterchestnuts.
• 500 calories of Chinese Waterchestnuts have insufficient amounts of Vitamin K
• 500 calories of Boiled Waxgourd have insufficient amounts of Vitamin B2
• Both Raw Chinese Waterchestnuts as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Chinese Waterchestnuts vs Boiled Waxgourd:

• 500 calories of Chinese Waterchestnuts have 2.1 times more Copper and 16.9 times more Potassium than Boiled Waxgourd.
• While 500 kcal of Boiled and Drained Waxgourd contain 11.3 times more Calcium, 43.9 times more Iron, 3.1 times more Magnesium, 1.9 times more Phosphorus, 2 times more Selenium, 53 times more Sodium, 8.2 times more Zinc and 9.1 times more Water than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Boiled Waxgourd contain similar levels of Manganese per 500 calories.
• 500 calories of Chinese Waterchestnuts lack sufficient amounts of Calcium, Iron and Selenium
• 500 calories of Boiled Waxgourd lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Waxgourd contain 19.1 times more Omega 6, 1.7 times more Sugars, 2.3 times more Fiber and 2 times more Protein than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Boiled Waxgourd offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Chinese Waterchestnuts provide inadequate amounts of Omega 6
• Both Raw Chinese Waterchestnuts as well as Boiled and Drained Waxgourd provide inadequate amounts of Omega 3 in 500 calories.