Comparing Nutrients in 5 ounces Chinese Waterchestnuts VS Waxgourd

Macros Ratio

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

Macro Nutrients

	Chinese Waterchestnuts	Waxgourd	Recommended Dietary Allowance
Energy	4.74% 137kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	3.27% 4.25g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	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	11% 4.25g	11% 4.1g	38g per day for Men 19-50 years
Protein	3.54% 2g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Waxgourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	3.8% 0.05mg	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	5.67% 22.7μg	1.77% 7.1μg	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	6.3% 5.67mg	20.5% 18.4mg	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	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Waxgourd	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	3.62% 0.033mg	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	1.06% 0.085mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	3.57% 0.082mg	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	12.8% 89.3mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	0.25% 8.5mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.7% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Waterchestnuts VS Waxgourd per 5 oz

Compare the macro and micronutrient content in 5 oz of Chinese Waterchestnuts versus 5 oz of Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chinese Waterchestnuts vs Waxgourd:

• 5 ounces of Chinese Waterchestnuts have 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3, 3.6 times more Vitamin B5, 9.4 times more Vitamin B6 and 3.2 times more Vitamin B9 than Waxgourd.
• While 5 oz of Raw Waxgourd contain 3.3 times more Vitamin C than Raw Chinese Waterchestnuts.
• 5 ounces of Waxgourd have insufficient amounts of Vitamin B9
• Both Raw Chinese Waterchestnuts as well as Raw Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chinese Waterchestnuts vs Waxgourd:

• 5 ounces of Chinese Waterchestnuts have 14.2 times more Copper, 2.2 times more Magnesium, 5.7 times more Manganese, 3.3 times more Phosphorus and 97.3 times more Potassium than Waxgourd.
• While 5 oz of Raw Waxgourd contain 6.7 times more Iron, 7.9 times more Sodium and 1.3 times more Water than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Waxgourd contain similar levels of Zinc per five ounces.
• 5 ounces of Chinese Waterchestnuts lack sufficient amounts of Iron
• 5 ounces of Waxgourd lack sufficient amounts of Potassium
• Both Raw Chinese Waterchestnuts as well as Raw Waxgourd lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chinese Waterchestnuts have 7.5 times more Energy, 8 times more Carbohydrate and 3.5 times more Protein than Waxgourd.
• Both Chinese Waterchestnuts and Waxgourd offer comparable quantities of Fiber per five ounces.
• 5 ounces of Waxgourd provide inadequate amounts of Energy and Protein
• Both Raw Chinese Waterchestnuts as well as Raw Waxgourd provide inadequate amounts of Omega 6 in five ounces.