Comparing Nutrients in 500 calories Waxgourd VS Watercress

Weight per 500 calories

• Waxgourd: 3846g
• Watercress: 4546g

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

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

Macros Ratio

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

Macro Nutrients

	Waxgourd	Watercress	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.93% 7.7g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	NA	65.3% 1.05g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	3.2% 0.55g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.1g	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	294% 112g	60% 22.7g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Watercress	Recommended Dietary Allowance
Vitamin A	0% 0μg	808% 7273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	325% 4.23mg	420% 5.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	282% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	451% 5.86mg	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	48% 192μg	102% 409μg	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	2172% 1955mg	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	303% 45.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9470% 11364μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Watercress	Recommended Dietary Allowance
Calcium	73% 731mg	545% 5455mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	389% 3.5mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	227% 955mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	482% 11mg	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	104% 731mg	390% 2727mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	285% 4269mg	124% 1864mg	1500mg per day for Men 19-50 years
Zinc	213% 23.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	100% 3696g	117% 4323g	3700g per day for Men 19-50 years

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

• Raw Waxgourd has 1.7 times more Vitamin B3 than Raw Watercress.
• While Raw Watercress contain 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.
• Both Raw Waxgourd as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waxgourd vs Watercress:

• Raw Waxgourd has 1.7 times more Iron, 2.3 times more Sodium and 4.7 times more Zinc than Raw Watercress.
• While Raw Watercress contain 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.
• Both Raw Waxgourd and Raw Watercress have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Waxgourd has 1.7 times more Fat, 6.1 times more Omega 6, 2 times more Carbohydrate and 4.9 times more Fiber than Raw Watercress.
• While Raw Watercress contain 6.8 times more Protein than Raw Waxgourd.
• Both Raw Waxgourd and Raw Watercress have similar amounts of Energy per 500 kcal.
• Both Raw Waxgourd as well as Raw Watercress have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.