Comparing Nutrients in 100 calories Waxgourd VS Winged Bean Leaves

Weight per 100 calories

• Waxgourd: 769g
• Winged Bean Leaves: 135g

Raw Winged Bean Leaves have 5.7 times more energy per unit of mass than Raw Waxgourd, which is average in comparison to other foods. Waxgourd having very low energy density.

Discover which food has more nutrients per 100 calories - Waxgourd or Winged Bean Leaves?

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Waxgourd	Winged Bean Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58.7% 22.3g	NA	38g per day for Men 19-50 years
Protein	5.5% 3.08g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	61% 547μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	62.6% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.5μg	5.4% 21.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	111% 100mg	67.6% 61mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	14.6% 146mg	30.3% 303mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	68.5% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38.5% 3.08mg	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	2.57% 11mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	80.3% 1.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21% 146mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	1.36% 46mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	57% 854mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	20% 739g	2.8% 104g	3700g per day for Men 19-50 years

Waxgourd VS Winged Bean Leaves Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Waxgourd or Winged Bean Leaves?

Lets compare vitamin content per 100 calories of Waxgourd vs Winged Bean Leaves:

• 100 calories of Waxgourd have 5.6 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.6 times more Vitamin C than Winged Bean Leaves.
• While 100 kcal of Raw Winged Bean Leaves contain more Vitamin A, 3.7 times more Vitamin B1 and 1.5 times more Vitamin B3 than Raw Waxgourd.
• Both Waxgourd and Winged Bean Leaves provide similar amounts of Vitamin B2 and Vitamin B6 per 100 calories.
• 100 calories of Waxgourd have insufficient amounts of Vitamin A
• Both Raw Waxgourd as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Waxgourd vs Winged Bean Leaves:

• 100 calories of Waxgourd have 7.1 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Selenium, 70.2 times more Sodium, 2.7 times more Zinc and 7.1 times more Water than Winged Bean Leaves.
• While 100 kcal of Raw Winged Bean Leaves contain 2.1 times more Calcium, 3.5 times more Copper, 1.8 times more Iron, 4.1 times more Manganese and 5.2 times more Potassium than Raw Waxgourd.
• 100 calories of Waxgourd lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Waxgourd have 2.6 times more Omega 6 and 1.2 times more Carbohydrate than Winged Bean Leaves.
• While 100 kcal of Raw Winged Bean Leaves contain 2.6 times more Protein than Raw Waxgourd.
• Both Waxgourd and Winged Bean Leaves offer comparable quantities of Energy per 100 calories.
• 100 calories of Winged Bean Leaves provide inadequate amounts of Omega 6