Comparing Nutrients in 500 calories Watercress VS Boiled Waxgourd

Weight per 500 calories

• Watercress: 4546g
• Boiled Waxgourd: 3571g

Boiled and Drained Waxgourd has 1.3 times more energy per unit of mass than Raw Watercress, which is very low in comparison to other foods. Watercress having very low energy density.

Which food has more nutrients per 500 calories - Watercress or Boiled Waxgourd?

Macros Ratio

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

Macro Nutrients

	Watercress	Boiled Waxgourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.55g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	65.3% 1.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	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	45% 58.6g	83.5% 109g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	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	60% 22.7g	94% 35.7g	38g per day for Men 19-50 years
Protein	187% 105g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Watercress	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	808% 7273μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	341% 4.1mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	420% 5.45mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	85.7% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	282% 14mg	86.4% 4.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	451% 5.86mg	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	102% 409μg	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	2172% 1955mg	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	303% 45.5mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9470% 11364μg	83.3% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	545% 5455mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	114% 9.1mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	227% 955mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	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	390% 2727mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	441% 15000mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	74.4% 41μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	124% 1864mg	255% 3821mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	192% 21mg	11mg per day for Men 19-50 years
Water	117% 4323g	93% 3431g	3700g per day for Men 19-50 years

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

• Raw Watercress have more Vitamin A, 3.4 times more Vitamin B1, 152.7 times more Vitamin B2, 3.3 times more Vitamin B5, 5.1 times more Vitamin B6, 2.9 times more Vitamin B9, 5.2 times more Vitamin C, 15.9 times more Vitamin E and 113.6 times more Vitamin K than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains 1.5 times more Vitamin B3 than Raw Watercress.
• Both Raw Watercress as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Watercress vs Boiled Waxgourd:

• Raw Watercress have 8.5 times more Calcium, 4.5 times more Copper, 2.7 times more Magnesium, 5.5 times more Manganese, 4.5 times more Phosphorus, 84 times more Potassium, 5.7 times more Selenium and 1.3 times more Water than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains 1.5 times more Iron, 2.1 times more Sodium and 4.2 times more Zinc than Raw Watercress.

Comparison of macro-nutrients per 500 calories:

• Raw Watercress have more Omega 3 and 7.3 times more Protein than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains 1.6 times more Fat, 5.8 times more Omega 6, 1.9 times more Carbohydrate, 4.6 times more Sugars and 1.6 times more Fiber than Raw Watercress.
• Both Raw Watercress and Boiled and Drained Waxgourd have similar amounts of Energy per 500 kcal.
• Both Raw Watercress as well as Boiled and Drained Waxgourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.