Comparing Nutrients in 14 ounces Boiled Waxgourd VS Winged Bean Leaves

Macros Ratio

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

Macro Nutrients

	Boiled Waxgourd	Winged Bean Leaves	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	4.37% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.3% 12g	43% 56g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	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	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	2.83% 1.6g	41.5% 23.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	179% 1607μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.31% 0.004mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.53% 1.52mg	86% 13.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	71% 0.92mg	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	3.97% 16μg	16% 63.5μg	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	46.3% 41.7mg	198% 179mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	89% 889mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	201% 1.8mg	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	19% 1.5mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	236% 5.43mg	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	9.64% 67.5mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	10.3% 381g	8.24% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Winged Bean Leaves per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Waxgourd versus 14 oz of Winged Bean Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Waxgourd vs Winged Bean Leaves:

• 14 oz of Raw Winged Bean Leaves contain more Vitamin A, 24.5 times more Vitamin B1, 602 times more Vitamin B2, 9 times more Vitamin B3, 7.3 times more Vitamin B6, 4 times more Vitamin B9 and 4.3 times more Vitamin C than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Winged Bean Leaves provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Waxgourd have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Boiled and Drained Waxgourd as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Waxgourd vs Winged Bean Leaves:

• 14 ounces of Boiled Waxgourd have 1.3 times more Magnesium, 11.9 times more Sodium and 1.2 times more Water than Winged Bean Leaves.
• While 14 oz of Raw Winged Bean Leaves contain 12.4 times more Calcium, 20.7 times more Copper, 10.5 times more Iron, 24.4 times more Manganese, 3.7 times more Phosphorus, 35.2 times more Potassium and 2.2 times more Zinc than Boiled and Drained Waxgourd.
• 14 ounces of Boiled Waxgourd lack sufficient amounts of Calcium and Potassium
• 14 ounces of Winged Bean Leaves lack sufficient amounts of Magnesium
• Both Boiled and Drained Waxgourd as well as Raw Winged Bean Leaves lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Winged Bean Leaves contain 5.3 times more Energy, 4.6 times more Carbohydrate and 14.6 times more Protein than Boiled and Drained Waxgourd.
• 14 ounces of Boiled Waxgourd provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Waxgourd as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.