Comparing Nutrients in 500 calories Boiled Waxgourd with SaltVS Valencia Oranges

Weight per 500 calories

Boiled Waxgourd with Salt

4546g

Valencia Oranges

1020g

Raw Valencia 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 500 calories - Boiled Waxgourd with Salt or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt

12%

14%

74%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Boiled Waxgourd with Saltvs Valencia 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

3.16%3.06g

9.1 gvs3.06 g

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

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2.27%0.73g

Saturated Fat

1.1%0.36g

0.73 gvs0.36 g

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

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Omega 3

10.2%0.16g

NA gvs0.16 g

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

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23.5%4g

Omega 6

2.64%0.45g

4 gvs0.45 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

93%121g

111 gvs121 g

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

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74%53.6g

Sugars

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

53.6 gvsNA 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

19%10.6g

18 gvs10.6 g

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

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Vitamins

Boiled Waxgourd with Saltvs Valencia Oranges

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 μg

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

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129%1.55mg

Vitamin B1

74%0.89mg

Thiamine

1.55 mgvs0.89 mg

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

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3.5%0.045mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.045 mgvs0.41 mg

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

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109%17.5mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

17.5 mgvs2.8 mg

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

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110%5.5mg

Vitamin B5

51%2.55mg

Pantothenic acid

5.5 mgvs2.55 mg

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

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112%1.45mg

Vitamin B6

49.5%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

99%398μg

Folates and Folic Acid

182 μgvs398 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

550%495mg

Ascorbic acid

477 mgvs495 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

Tocopherols and Tocotrienols

3.64 mgvsNA mg

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

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106%127μg

Vitamin K

Phytomenadione or phylloquinone

127 μgvsNA μg

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

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Minerals

Boiled Waxgourd with Saltvs Valencia Oranges

82%818mg

Calcium

41%408mg

818 mgvs408 mg

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

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111%1mg

Copper

42%0.38mg

1 mgvs0.38 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

11.5%0.92mg

17.3 mgvs0.92 mg

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

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108%455mg

Magnesium

24.3%102mg

455 mgvs102 mg

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

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111%2.55mg

Manganese

10.2%0.23mg

2.55 mgvs0.23 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

24.8%173mg

773 mgvs173 mg

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

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6.7%227mg

Potassium

53.7%1827mg

227 mgvs1827 mg

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

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16.5%9.1μg

Selenium

9.1 μgvsNA 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

5.57%0.61mg

27 mgvs0.61 mg

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

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118%4366g

Water

24%881g

4366 gvs881 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 Valencia Oranges:

Boiled and Drained Waxgourd with Salt has 1.7 times more Vitamin B1, 6.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 9 times more Vitamin B2 and 2.2 times more Vitamin B9 than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Raw Valencia Oranges have similar amounts of Vitamin C per 500 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Waxgourd with Salt has 2 times more Calcium, 2.6 times more Copper, 18.8 times more Iron, 4.5 times more Magnesium, 10.8 times more Manganese, 4.5 times more Phosphorus, more Sodium, 43.8 times more Zinc and 5 times more Water than Raw Valencia Oranges.
While Raw Valencia Oranges contain 8 times more Potassium than Boiled and Drained Waxgourd with Salt.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Waxgourd with Salt has 3 times more Fat, 8.9 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Raw Valencia Oranges.
Both Boiled and Drained Waxgourd with Salt and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Raw Valencia 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 SaltValencia OrangesVS Boiled Young Winged Bean with SaltBoiled Waxgourd with SaltVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Boiled Waxgourd with SaltVS Valencia Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: