Comparing Nutrients in 100 grams Watercress VS Waxgourd

Macros Ratio

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

Macro Nutrients

	Watercress	Waxgourd	Recommended Dietary Allowance
Energy	0.38% 11kcal	0.45% 13kcal	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	NA	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	0.51% 0.087g	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	2.3% 3g	130g per day for Men 19-50 years
Sugars	0.28% 0.2g	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	1.3% 0.5g	7.63% 2.9g	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	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	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	2.66% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	2.7% 0.035mg	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	1.25% 5μg	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	14.4% 13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 250μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Waxgourd	Recommended Dietary Allowance
Calcium	12% 120mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	8.56% 0.077mg	2.56% 0.023mg	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	5% 0.4mg	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	2.52% 0.058mg	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	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	0.18% 6mg	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	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	5.55% 0.61mg	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 Waxgourd:

• Raw Watercress have more Vitamin A, 2.3 times more Vitamin B1, 2.3 times more Vitamin B5, 3.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Waxgourd.
• While Raw Waxgourd contains 2 times more Vitamin B3 than Raw Watercress.
• Both Raw Watercress and Raw Waxgourd have similar amounts of Vitamin B2 per 100 g.
• Both Raw Watercress as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Watercress vs Waxgourd:

• Raw Watercress have 6.3 times more Calcium, 3.3 times more Copper, 2.1 times more Magnesium, 4.2 times more Manganese, 3.2 times more Phosphorus, 55 times more Potassium and 4.5 times more Selenium than Raw Waxgourd.
• While Raw Waxgourd contains 2 times more Iron, 2.7 times more Sodium and 5.5 times more Zinc than Raw Watercress.
• Both Raw Watercress and Raw Waxgourd have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Watercress have 5.8 times more Protein than Raw Waxgourd.
• While Raw Waxgourd contains 2.3 times more Carbohydrate and 5.8 times more Fiber than Raw Watercress.
• Both Raw Watercress as well as Raw Waxgourd have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.