Comparing Nutrients in 500 calories Waxgourd VS Almonds

Weight per 500 calories

• Waxgourd: 3846g
• Almonds: 86.4g

Almonds have 44.5 times more energy per unit of mass than Raw Waxgourd, which is very high in comparison to other foods. Waxgourd having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Waxgourd	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.93% 7.7g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	294% 112g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	325% 4.23mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48% 192μg	9.5% 38μg	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	556% 500mg	0% 0mg	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	NA	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Almonds	Recommended Dietary Allowance
Calcium	73% 731mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	99% 0.89mg	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	192% 15.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 731mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	285% 4269mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	213% 23.5mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	100% 3696g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Waxgourd vs Almonds:

• Raw Waxgourd has 8.7 times more Vitamin B1, 4.3 times more Vitamin B2, 4.9 times more Vitamin B3, 12.6 times more Vitamin B5, 11.4 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Raw Waxgourd as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waxgourd vs Almonds:

• Raw Waxgourd has 3.1 times more Calcium, 4.8 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Selenium, 4943.8 times more Sodium, 8.7 times more Zinc and 970.6 times more Water than Almonds.
• While Almonds contain 2.7 times more Potassium than Raw Waxgourd.
• Both Raw Waxgourd and Almonds have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Waxgourd has 6.2 times more Carbohydrate and 10.3 times more Fiber than Almonds.
• While Almonds contain 5.6 times more Fat, 5.3 times more Saturated Fat and 3.2 times more Omega 6 than Raw Waxgourd.
• Both Raw Waxgourd and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Waxgourd as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.