Comparing Nutrients in 300 calories Boiled Waxgourd with SaltVS Navel Oranges

Weight per 300 calories

Boiled Waxgourd with Salt

2727g

Navel Oranges

612g

Raw Navel Oranges have 4.5 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is low in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Waxgourd with Salt or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt

12%

14%

74%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Boiled Waxgourd with Saltvs Navel Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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5.62%5.45g

Fat

0.95%0.92g

5.45 gvs0.92 g

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

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1.36%0.44g

Saturated Fat

0.33%0.1g

0.44 gvs0.1 g

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

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Omega 3

3.44%0.055g

NA gvs0.055 g

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

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14%2.4g

Omega 6

0.83%0.14g

2.4 gvs0.14 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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51.4%67g

Carbohydrate

59%76.8g

67 gvs76.8 g

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

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44.4%32g

Sugars

71.8%52g

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

32 gvs52 g

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

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Fructose

19%13.8g

≤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 gvs13.8 g

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

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Glucose

%12g

NA gvs12 g

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

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Sucrose

%26.2g

NA gvs26.2 g

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

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71.8%27.3g

Fiber

35.4%13.5g

27.3 gvs13.5 g

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

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19.5%11g

Protein

9.95%5.57g

11 gvs5.57 g

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

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Vitamins

Boiled Waxgourd with Saltvs Navel Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

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

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77.3%0.93mg

Vitamin B1

34.7%0.42mg

Thiamine

0.93 mgvs0.42 mg

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

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2.1%0.027mg

Vitamin B2

24%0.31mg

Riboflavin

0.027 mgvs0.31 mg

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

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65.5%10.5mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

10.5 mgvs2.6 mg

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

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66%3.3mg

Vitamin B5

32%1.6mg

Pantothenic acid

3.3 mgvs1.6 mg

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

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67%0.87mg

Vitamin B6

37.2%0.48mg

Pyridoxine

0.87 mgvs0.48 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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27.3%109μg

Vitamin B9

52%208μg

Folates and Folic Acid

109 μgvs208 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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318%286mg

Vitamin C

402%362mg

Ascorbic acid

286 mgvs362 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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14.5%2.2mg

Vitamin E

6.12%0.92mg

Tocopherols and Tocotrienols

2.2 mgvs0.92 mg

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

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63.6%76.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

76.4 μgvs0 μg

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

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Minerals

Boiled Waxgourd with Saltvs Navel Oranges

49%491mg

Calcium

26.3%263mg

491 mgvs263 mg

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

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66.7%0.6mg

Copper

26.5%0.24mg

0.6 mgvs0.24 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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130%10.4mg

Iron

9.95%0.8mg

10.4 mgvs0.8 mg

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

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65%273mg

Magnesium

16%67.3mg

273 mgvs67.3 mg

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

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66.4%1.53mg

Manganese

7.7%0.18mg

1.53 mgvs0.18 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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66.2%464mg

Phosphorus

20%141mg

464 mgvs141 mg

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

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4%136mg

Potassium

30%1016mg

136 mgvs1016 mg

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

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9.9%5.45μg

Selenium

0%0μg

5.45 μgvs0 μg

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

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624%9355mg

Sodium

0.41%6.12mg

9355 mgvs6.12 mg

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

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146%16mg

Zinc

4.45%0.49mg

16 mgvs0.49 mg

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

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71%2620g

Water

14.2%526g

2620 gvs526 g

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

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Lets compare vitamin content per 300 calories of Boiled Waxgourd with Salt vs Navel Oranges:

Boiled and Drained Waxgourd with Salt has 2.2 times more Vitamin B1, 4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 2.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 11.4 times more Vitamin B2, 1.9 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Waxgourd with Salt vs Navel Oranges:

Boiled and Drained Waxgourd with Salt has 1.9 times more Calcium, 2.5 times more Copper, 13 times more Iron, 4 times more Magnesium, 8.6 times more Manganese, 3.3 times more Phosphorus, more Selenium, 1527.9 times more Sodium, 32.9 times more Zinc and 5 times more Water than Raw Navel Oranges.
While Raw Navel Oranges contain 7.5 times more Potassium than Boiled and Drained Waxgourd with Salt.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Waxgourd with Salt has 5.9 times more Fat, 17 times more Omega 6, 2 times more Fiber and 2 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.6 times more Sugars than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Waxgourd with SaltVS Boiled Young Winged Bean with SaltNavel OrangesVS Boiled Young Winged Bean with SaltBoiled Waxgourd with SaltVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Boiled Waxgourd with SaltVS Navel Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Waxgourd with Salt or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: