Compare Foods

Sign in
Menu
Vegan Nutrition Tracker Compare Foods Research Nutrients Support Forum Vegan Foods DB Help
Select from foods

Comparing Nutrients in 500 calories WaxgourdVS Boiled Waxgourd

Weight per 500 calories

Waxgourd
3846g
Boiled Waxgourd
3571g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Waxgourd
10%
12%
78%
Boiled Waxgourd
10%
12%
78%
500 kcal ▼

Macro Nutrients

Waxgourdvs Boiled Waxgourd
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
7.93%7.7g
Fat
7.36%7.14g
7.7 gvs7.14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.92%0.62g
Saturated Fat
1.8%0.57g
0.62 gvs0.57 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
NA
Omega 3
0%0g
NA gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
19.7%3.35g
Omega 6
18.5%3.14g
3.35 gvs3.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
88.8%115g
Carbohydrate
83.5%109g
115 gvs109 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
58%42g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs42 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
NA
≤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 .

Find Vegetables rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
294%112g
Fiber
94%35.7g
112 gvs35.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
27.5%15.4g
Protein
25.5%14.3g
15.4 gvs14.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Waxgourdvs Boiled Waxgourd
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
128%1.54mg
Vitamin B1
101%1.2mg
Thiamine
1.54 mgvs1.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
325%4.23mg
Vitamin B2
2.75%0.036mg
Riboflavin
4.23 mgvs0.036 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
96%15.4mg
Vitamin B3
85.7%13.7mg
Niacin, nicotinic acid, niacinamide
15.4 mgvs13.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
102%5.1mg
Vitamin B5
86.4%4.32mg
Pantothenic acid
5.1 mgvs4.32 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
104%1.35mg
Vitamin B6
88%1.14mg
Pyridoxine
1.35 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
48%192μg
Vitamin B9
35.7%143μg
Folates and Folic Acid
192 μgvs143 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
556%500mg
Vitamin C
417%375mg
Ascorbic acid
500 mgvs375 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
19%2.86mg
Tocopherols and Tocotrienols
NA mgvs2.86 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
NA
Vitamin K
83.3%100μg
Phytomenadione or phylloquinone
NA μgvs100 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Waxgourdvs Boiled Waxgourd
73%731mg
Calcium
64.3%643mg
731 mgvs643 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
98%0.88mg
Copper
87.3%0.79mg
0.88 mgvs0.79 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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 .

Find Vegetables rich in Fluoride
192%15.4mg
Iron
170%13.6mg
15.4 mgvs13.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
92%385mg
Magnesium
85%357mg
385 mgvs357 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
97%2.23mg
Manganese
87%2mg
2.23 mgvs2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
104%731mg
Phosphorus
86.7%607mg
731 mgvs607 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
6.8%231mg
Potassium
5.25%179mg
231 mgvs179 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
14%7.7μg
Selenium
13%7.14μg
7.7 μgvs7.14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
285%4269mg
Sodium
255%3821mg
4269 mgvs3821 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
213%23.5mg
Zinc
192%21mg
23.5 mgvs21 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
100%3696g
Water
93%3431g
3696 gvs3431 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 500 calories of Waxgourd vs Boiled Waxgourd:
Comparing minerals per 500 calories for Waxgourd vs Boiled Waxgourd:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

WaxgourdVS Young Winged BeansBoiled WaxgourdVS Young Winged Beans
Vegan Forum Vegan News Vegan Recipes Vegan T-shirts
Vegan Nutrition Tracker Compare Vegan Foods Research Nutrients Help
About us Vegan Foods Terms of use Privacy Policy

Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

© Copyright 2024