Comparing Nutrients in 100 calories Boiled Waxgourd with SaltVS Oranges

Weight per 100 calories

Boiled Waxgourd with Salt

909g

Oranges

213g

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 100 calories - Boiled Waxgourd with Salt or Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt

12%

14%

74%

Oranges

91%

100 kcal ▼

Macro Nutrients

Boiled Waxgourd with Saltvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.87%1.8g

Fat

0.26%0.26g

1.8 gvs0.26 g

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

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0.45%0.15g

Saturated Fat

0.1%0.032g

0.15 gvs0.032 g

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

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Omega 3

0.93%0.015g

NA gvs0.015 g

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

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4.7%0.8g

Omega 6

0.23%0.038g

0.8 gvs0.038 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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17%22.3g

Carbohydrate

19.2%25g

22.3 gvs25 g

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

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14.8%10.7g

Sugars

27.4%20g

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

10.7 gvs20 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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24%9.1g

Fiber

13.4%5.1g

9.1 gvs5.1 g

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

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6.5%3.64g

Protein

3.57%2g

3.64 gvs2 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

2.6%23.4μg

RAE, retinol activity equivalents

0 μgvs23.4 μg

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

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25.8%0.31mg

Vitamin B1

15.4%0.19mg

Thiamine

0.31 mgvs0.19 mg

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

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0.7%0.009mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.009 mgvs0.085 mg

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

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22%3.5mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs0.6 mg

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

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22%1.1mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

1.1 mgvs0.53 mg

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

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22.4%0.29mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.29 mgvs0.13 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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9.1%36.4μg

Vitamin B9

16%64μg

Folates and Folic Acid

36.4 μgvs64 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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106%95mg

Vitamin C

126%113mg

Ascorbic acid

95 mgvs113 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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4.85%0.73mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.73 mgvs0.38 mg

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

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21.2%25.5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

25.5 μgvs0 μg

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

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Minerals

Boiled Waxgourd with Saltvs Oranges

16.4%164mg

Calcium

8.5%85mg

164 mgvs85 mg

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

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22.2%0.2mg

Copper

10.6%0.096mg

0.2 mgvs0.096 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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43%3.45mg

Iron

2.66%0.21mg

3.45 mgvs0.21 mg

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

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21.6%91mg

Magnesium

5.07%21.3mg

91 mgvs21.3 mg

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

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22%0.51mg

Manganese

2.3%0.053mg

0.51 mgvs0.053 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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22%155mg

Phosphorus

4.26%29.8mg

155 mgvs29.8 mg

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

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1.34%45.5mg

Potassium

11.3%385mg

45.5 mgvs385 mg

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

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3.3%1.8μg

Selenium

1.93%1.06μg

1.8 μgvs1.06 μg

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

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208%3118mg

Sodium

0%0mg

3118 mgvs0 mg

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

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48.8%5.36mg

Zinc

1.35%0.15mg

5.36 mgvs0.15 mg

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

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23.6%873g

Water

5%185g

873 gvs185 g

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

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Lets compare vitamin content per 100 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 100 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 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 100 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 100 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 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 100 calories Boiled Waxgourd with SaltVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Waxgourd with Salt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: