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Comparing Nutrients in 14 ounces Boiled WaxgourdVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd
10%
12%
78%
Boiled Kidney Beans
27%
3%
70%
14 oz ▼

Macro Nutrients

1.9%55.6kcal
Energy
17.4%504kcal
55.6 kcalvs504 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.82%0.79g
Fat
2.05%2g
0.79 gvs2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.2%0.064g
Saturated Fat
0.91%0.29g
0.064 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
42%0.67g
0 gvs0.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.05%0.35g
Omega 6
2.52%0.43g
0.35 gvs0.43 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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9.3%12g
Carbohydrate
69.6%90g
12 gvs90 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.46%4.7g
Sugars
1.75%1.27g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.7 gvs1.27 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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 .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.4%3.97g
Fiber
67%25.4g
3.97 gvs25.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
2.83%1.6g
Protein
61.4%34.4g
1.6 gvs34.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

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 .

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11.2%0.13mg
Vitamin B1
53%0.64mg
Thiamine
0.13 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0.31%0.004mg
Vitamin B2
17.7%0.23mg
Riboflavin
0.004 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.53%1.52mg
Vitamin B3
14.3%2.3mg
Niacin, nicotinic acid, niacinamide
1.52 mgvs2.3 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
9.6%0.48mg
Vitamin B5
17.5%0.87mg
Pantothenic acid
0.48 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.77%0.13mg
Vitamin B6
36.6%0.48mg
Pyridoxine
0.13 mgvs0.48 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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3.97%16μg
Vitamin B9
129%516μg
Folates and Folic Acid
16 μgvs516 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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46.3%41.7mg
Vitamin C
5.3%4.76mg
Ascorbic acid
41.7 mgvs4.76 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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2.1%0.32mg
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
0.32 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.26%11μg
Vitamin K
27.8%33.3μg
Phytomenadione or phylloquinone
11 μgvs33.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.14%71.4mg
Calcium
14%139mg
71.4 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.7%0.087mg
Copper
95%0.86mg
0.087 mgvs0.86 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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19%1.5mg
Iron
110%8.8mg
1.5 mgvs8.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg
Magnesium
39.7%167mg
39.7 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.66%0.22mg
Manganese
74.2%1.7mg
0.22 mgvs1.7 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 .

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9.64%67.5mg
Phosphorus
78.2%548mg
67.5 mgvs548 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.58%20mg
Potassium
47.3%1607mg
20 mgvs1607 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg
Selenium
7.94%4.37μg
0.79 μgvs4.37 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
28.3%425mg
Sodium
0.26%3.97mg
425 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.3%2.34mg
Zinc
36%3.97mg
2.34 mgvs3.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.3%381g
Water
7.2%266g
381 gvs266 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Waxgourd vs Boiled Kidney Beans:
Comparing minerals per 14 ounces for Boiled Waxgourd vs Boiled Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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