Lets compare vitamin content per 14 ounces of Almonds vs Waxgourd:
Almonds have 5.1 times more Vitamin B1, 10.3 times more Vitamin B2, 9 times more Vitamin B3, 3.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 8.8 times more Vitamin B9 than Raw Waxgourd.
While Raw Waxgourd contains more Vitamin C than Almonds.
Both Almonds as well as Raw Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Almonds vs Waxgourd:
Almonds have 14.2 times more Calcium, 44.8 times more Copper, 9.3 times more Iron, 27 times more Magnesium, 37.6 times more Manganese, 25.3 times more Phosphorus, 122.2 times more Potassium, 20.5 times more Selenium and 5.1 times more Zinc than Raw Waxgourd.
While Raw Waxgourd contains 111 times more Sodium and 21.8 times more Water than Almonds.
Comparison of macro-nutrients per 14 ounces:
Almonds have 44.5 times more Energy, 249.7 times more Fat, 237.6 times more Saturated Fat, 141.7 times more Omega 6, 7.2 times more Carbohydrate, 4.3 times more Fiber and 52.9 times more Protein than Raw Waxgourd.
Both Almonds as well as Raw Waxgourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.