Comparing Nutrients in 100 grams Watercress VS Boiled Waxgourd

Macros Ratio

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

Macro Nutrients

	Watercress	Boiled Waxgourd	Recommended Dietary Allowance
Energy	0.38% 11kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.99% 1.3g	2.34% 3.04g	130g per day for Men 19-50 years
Sugars	0.28% 0.2g	1.63% 1.18g	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	1.3% 0.5g	2.63% 1g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Watercress	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	0.077% 0.001mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	2.46% 0.032mg	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	2.25% 9μg	1% 4μg	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	47.8% 43mg	11.7% 10.5mg	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	6.67% 1mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 250μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	12% 120mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.56% 0.077mg	2.44% 0.022mg	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	2.5% 0.2mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	2.43% 0.056mg	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	8.57% 60mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	0.15% 5mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.6% 96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Watercress vs Boiled Waxgourd:

• Raw Watercress have more Vitamin A, 2.6 times more Vitamin B1, 120 times more Vitamin B2, 2.6 times more Vitamin B5, 4 times more Vitamin B6, 2.3 times more Vitamin B9, 4.1 times more Vitamin C, 12.5 times more Vitamin E and 89.3 times more Vitamin K than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains 1.9 times more Vitamin B3 than Raw Watercress.
• Both Raw Watercress as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Watercress vs Boiled Waxgourd:

• Raw Watercress have 6.7 times more Calcium, 3.5 times more Copper, 2.1 times more Magnesium, 4.4 times more Manganese, 3.5 times more Phosphorus, 66 times more Potassium and 4.5 times more Selenium than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains 1.9 times more Iron, 2.6 times more Sodium and 5.4 times more Zinc than Raw Watercress.
• Both Raw Watercress and Boiled and Drained Waxgourd have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Watercress have more Omega 3 and 5.8 times more Protein than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains 2.4 times more Carbohydrate, 5.9 times more Sugars and 2 times more Fiber than Raw Watercress.
• Both Raw Watercress as well as Boiled and Drained Waxgourd have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.