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Comparing Nutrients in 100 calories WaxgourdVS Watercress

Weight per 100 calories

Waxgourd
769g
Watercress
909g

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

Which food has more nutrients per 100 calories - Waxgourd or Watercress?

Macros Ratio

Protein Fat Carbs

Waxgourd
10%
12%
78%
Watercress
60%
6%
34%
100 kcal ▼

Macro Nutrients

Waxgourdvs Watercress
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.6%1.54g
Fat
0.94%0.91g
1.54 gvs0.91 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g
Saturated Fat
0.77%0.25g
0.12 gvs0.25 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
13%0.21g
NA gvs0.21 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.94%0.67g
Omega 6
0.64%0.11g
0.67 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.8%23g
Carbohydrate
9.02%11.7g
23 gvs11.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
2.5%1.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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58.7%22.3g
Fiber
12%4.55g
22.3 gvs4.55 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
5.5%3.08g
Protein
37.3%21g
3.08 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Waxgourdvs Watercress
0%0μg
Vitamin A
162%1455μg
RAE, retinol activity equivalents
0 μgvs1455 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25.6%0.31mg
Vitamin B1
68%0.82mg
Thiamine
0.31 mgvs0.82 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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65%0.85mg
Vitamin B2
84%1.1mg
Riboflavin
0.85 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.2%3.08mg
Vitamin B3
11.4%1.8mg
Niacin, nicotinic acid, niacinamide
3.08 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20.5%1.02mg
Vitamin B5
56.4%2.8mg
Pantothenic acid
1.02 mgvs2.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.7%0.27mg
Vitamin B6
90%1.17mg
Pyridoxine
0.27 mgvs1.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.6%38.5μg
Vitamin B9
20.5%82μg
Folates and Folic Acid
38.5 μgvs82 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
111%100mg
Vitamin C
434%391mg
Ascorbic acid
100 mgvs391 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
60.6%9.1mg
Tocopherols and Tocotrienols
NA mgvs9.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
1894%2273μg
Phytomenadione or phylloquinone
NA μgvs2273 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Waxgourdvs Watercress
14.6%146mg
Calcium
109%1091mg
146 mgvs1091 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.7%0.18mg
Copper
77.8%0.7mg
0.18 mgvs0.7 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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38.5%3.08mg
Iron
22.7%1.8mg
3.08 mgvs1.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18.3%77mg
Magnesium
45.5%191mg
77 mgvs191 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.4%0.45mg
Manganese
96%2.2mg
0.45 mgvs2.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21%146mg
Phosphorus
78%545mg
146 mgvs545 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.36%46mg
Potassium
88.2%3000mg
46 mgvs3000 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.8%1.54μg
Selenium
15%8.2μg
1.54 μgvs8.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
57%854mg
Sodium
25%373mg
854 mgvs373 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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42.7%4.7mg
Zinc
9.1%1mg
4.7 mgvs1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20%739g
Water
23.4%865g
739 gvs865 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Waxgourd vs Watercress:
Comparing minerals per 100 calories for Waxgourd vs Watercress:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

WaxgourdVS Boiled WaxgourdWatercressVS Boiled Waxgourd
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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