Comparing Nutrients in 500 calories Watercress VS Waxgourd

Weight per 500 calories

• Watercress: 4546g
• Waxgourd: 3846g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.55g	7.93% 7.7g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	65.3% 1.05g	NA	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	19.7% 3.35g	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	88.8% 115g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	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	60% 22.7g	294% 112g	38g per day for Men 19-50 years
Protein	187% 105g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Watercress	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	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	420% 5.45mg	325% 4.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	282% 14mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	451% 5.86mg	104% 1.35mg	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	48% 192μg	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	556% 500mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9470% 11364μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Waxgourd	Recommended Dietary Allowance
Calcium	545% 5455mg	73% 731mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	98% 0.88mg	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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	227% 955mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	97% 2.23mg	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	104% 731mg	700mg per day for Men 19-50 years
Potassium	441% 15000mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	74.4% 41μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	124% 1864mg	285% 4269mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	213% 23.5mg	11mg per day for Men 19-50 years
Water	117% 4323g	100% 3696g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Watercress as well as Raw Waxgourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.