Lets compare vitamin content per 7 ounces of Navel Oranges vs Waxgourd:
Raw Navel Oranges have more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B5, 2.3 times more Vitamin B6, 6.8 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Waxgourd.
While Raw Waxgourd contains 2.2 times more Vitamin B2 than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Waxgourd have similar amounts of Vitamin B3 per 7 oz.
Both Raw Navel Oranges as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Navel Oranges vs Waxgourd:
Raw Navel Oranges have 2.3 times more Calcium, 1.7 times more Copper, 1.2 times more Phosphorus and 27.7 times more Potassium than Raw Waxgourd.
While Raw Waxgourd contains 3.1 times more Iron, 2 times more Manganese, 111 times more Sodium and 7.6 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Waxgourd have similar amounts of Magnesium and Water per 7 oz.
Both Raw Navel Oranges as well as Raw Waxgourd have insufficient amounts of Selenium in 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Navel Oranges have 3.8 times more Energy, 4.2 times more Carbohydrate and 2.3 times more Protein than Raw Waxgourd.
While Raw Waxgourd contains 1.3 times more Fiber than Raw Navel Oranges.
Both Raw Navel Oranges as well as Raw Waxgourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.