Comparing Nutrients in 500 calories Boiled Waxgourd with SaltVS Oranges

Weight per 500 calories

Boiled Waxgourd with Salt

4546g

Oranges

1064g

Raw Oranges have 4.3 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 500 calories - Boiled Waxgourd with Salt or Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt

12%

14%

74%

Oranges

91%

500 kcal ▼

Macro Nutrients

Boiled Waxgourd with Saltvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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9.37%9.1g

Fat

1.3%1.28g

9.1 gvs1.28 g

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

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2.27%0.73g

Saturated Fat

0.5%0.16g

0.73 gvs0.16 g

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

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Omega 3

4.65%0.074g

NA gvs0.074 g

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

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23.5%4g

Omega 6

1.13%0.19g

4 gvs0.19 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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85.7%111g

Carbohydrate

96%125g

111 gvs125 g

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

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74%53.6g

Sugars

137%99g

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

53.6 gvs99 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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120%45.5g

Fiber

67%25.5g

45.5 gvs25.5 g

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

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32.5%18g

Protein

18%10g

18 gvs10 g

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

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Vitamins

Boiled Waxgourd with Saltvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

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

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129%1.55mg

Vitamin B1

77%0.93mg

Thiamine

1.55 mgvs0.93 mg

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

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3.5%0.045mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.045 mgvs0.43 mg

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

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109%17.5mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

17.5 mgvs3 mg

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

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110%5.5mg

Vitamin B5

53%2.66mg

Pantothenic acid

5.5 mgvs2.66 mg

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

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112%1.45mg

Vitamin B6

49%0.64mg

Pyridoxine

1.45 mgvs0.64 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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45.5%182μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

182 μgvs319 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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530%477mg

Vitamin C

629%566mg

Ascorbic acid

477 mgvs566 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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24.2%3.64mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

3.64 mgvs1.9 mg

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

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106%127μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

127 μgvs0 μg

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

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Minerals

Boiled Waxgourd with Saltvs Oranges

82%818mg

Calcium

42.6%426mg

818 mgvs426 mg

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

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111%1mg

Copper

53%0.48mg

1 mgvs0.48 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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216%17.3mg

Iron

13.3%1.06mg

17.3 mgvs1.06 mg

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

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108%455mg

Magnesium

25.3%106mg

455 mgvs106 mg

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

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111%2.55mg

Manganese

11.6%0.27mg

2.55 mgvs0.27 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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110%773mg

Phosphorus

21.3%149mg

773 mgvs149 mg

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

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6.7%227mg

Potassium

56.6%1926mg

227 mgvs1926 mg

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

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16.5%9.1μg

Selenium

9.67%5.3μg

9.1 μgvs5.3 μg

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

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1039%15591mg

Sodium

0%0mg

15591 mgvs0 mg

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

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244%27mg

Zinc

6.77%0.74mg

27 mgvs0.74 mg

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

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118%4366g

Water

25%923g

4366 gvs923 g

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

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Lets compare vitamin content per 500 calories of Boiled Waxgourd with Salt vs Oranges:

Boiled and Drained Waxgourd with Salt has 1.7 times more Vitamin B1, 5.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B6, 1.9 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 9.4 times more Vitamin B2 and 1.8 times more Vitamin B9 than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Raw Oranges have similar amounts of Vitamin C per 500 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Waxgourd with Salt vs Oranges:

Boiled and Drained Waxgourd with Salt has 1.9 times more Calcium, 2.1 times more Copper, 16.2 times more Iron, 4.3 times more Magnesium, 9.6 times more Manganese, 5.2 times more Phosphorus, 1.7 times more Selenium, more Sodium, 36 times more Zinc and 4.7 times more Water than Raw Oranges.
While Raw Oranges contain 8.5 times more Potassium than Boiled and Drained Waxgourd with Salt.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Waxgourd with Salt has 7.1 times more Fat, 20.9 times more Omega 6, 1.8 times more Fiber and 1.8 times more Protein than Raw Oranges.
While Raw Oranges contain 1.9 times more Sugars than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Waxgourd with SaltVS Boiled Young Winged Bean with SaltOrangesVS Boiled Young Winged Bean with SaltBoiled Waxgourd with SaltVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Boiled Waxgourd with SaltVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: