Comparing Nutrients in 1 kilogram WaxgourdVS Oranges

Macros Ratio

Protein Fat Carbs

Waxgourd

10%

12%

78%

Oranges

91%

1 kg ▼

Macro Nutrients

Waxgourdvs Oranges

4.5%130kcal

Energy

16.2%470kcal

130 kcalvs470 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.06%2g

Fat

1.24%1.2g

2 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g

Saturated Fat

0.47%0.15g

0.16 gvs0.15 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

4.38%0.07g

NA gvs0.07 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.1%0.87g

Omega 6

1.06%0.18g

0.87 gvs0.18 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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23%30g

Carbohydrate

90%118g

30 gvs118 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

129%94g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs94 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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76.3%29g

Fiber

63%24g

29 gvs24 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.14%4g

Protein

16.8%9.4g

4 gvs9.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Waxgourdvs Oranges

0%0μg

Vitamin A

12.2%110μg

RAE, retinol activity equivalents

0 μgvs110 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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33.3%0.4mg

Vitamin B1

72.5%0.87mg

Thiamine

0.4 mgvs0.87 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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84.6%1.1mg

Vitamin B2

30.8%0.4mg

Riboflavin

1.1 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25%4mg

Vitamin B3

17.6%2.82mg

Niacin, nicotinic acid, niacinamide

4 mgvs2.82 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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26.6%1.33mg

Vitamin B5

50%2.5mg

Pantothenic acid

1.33 mgvs2.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27%0.35mg

Vitamin B6

46%0.6mg

Pyridoxine

0.35 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.5%50μg

Vitamin B9

75%300μg

Folates and Folic Acid

50 μgvs300 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 .

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144%130mg

Vitamin C

591%532mg

Ascorbic acid

130 mgvs532 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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Vitamin E

12%1.8mg

Tocopherols and Tocotrienols

NA mgvs1.8 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Waxgourdvs Oranges

19%190mg

Calcium

40%400mg

190 mgvs400 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25.6%0.23mg

Copper

50%0.45mg

0.23 mgvs0.45 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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50%4mg

Iron

12.5%1mg

4 mgvs1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg

Magnesium

24%100mg

100 mgvs100 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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25.2%0.58mg

Manganese

11%0.25mg

0.58 mgvs0.25 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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27%190mg

Phosphorus

20%140mg

190 mgvs140 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.76%60mg

Potassium

53.2%1810mg

60 mgvs1810 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.64%2μg

Selenium

9.1%5μg

2 μgvs5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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74%1110mg

Sodium

0%0mg

1110 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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55.5%6.1mg

Zinc

6.36%0.7mg

6.1 mgvs0.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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26%961g

Water

23.4%868g

961 gvs868 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Waxgourd vs Oranges:

Raw Waxgourd has 2.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.2 times more Vitamin B1, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 6 times more Vitamin B9 and 4.1 times more Vitamin C than Raw Waxgourd.
Both Raw Waxgourd as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Waxgourd vs Oranges:

Raw Waxgourd has 4 times more Iron, 2.3 times more Manganese, 1.4 times more Phosphorus, more Sodium and 8.7 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.1 times more Calcium, 2 times more Copper and 30.2 times more Potassium than Raw Waxgourd.
Both Raw Waxgourd and Raw Oranges have similar amounts of Magnesium and Water per 1 kg.
Both Raw Waxgourd as well as Raw Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Waxgourd has 1.2 times more Fiber than Raw Oranges.
While Raw Oranges contain 3.6 times more Energy, 3.9 times more Carbohydrate and 2.4 times more Protein than Raw Waxgourd.
Both Raw Waxgourd as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

WaxgourdVS Boiled WaxgourdOrangesVS Boiled WaxgourdWaxgourdVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 1 kilogram WaxgourdVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: