Comparing Nutrients in 14 ounces Boiled Waxgourd VS Boiled Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Boiled Young Winged Beans	53%	15%	32%

Macro Nutrients

	Boiled Waxgourd	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	2.9% 0.5g	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	9.8% 12.7g	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	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.31% 0.004mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.53% 1.52mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	25% 0.33mg	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	34.7% 139μg	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	43.2% 39mg	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	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	16.3% 0.15mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	27.3% 0.63mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	32% 1087mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	10.3% 381g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Waxgourd vs Boiled Young Winged Beans:

• Boiled and Drained Waxgourd has 3 times more Vitamin B5 than Boiled and Drained Young Winged Beans.
• While Boiled and Drained Young Winged Beans contain 2.5 times more Vitamin B1, 72 times more Vitamin B2, 1.7 times more Vitamin B3, 2.6 times more Vitamin B6 and 8.8 times more Vitamin B9 than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Boiled and Drained Young Winged Beans have similar amounts of Vitamin C per 14 oz.
• Both Boiled and Drained Waxgourd as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Waxgourd vs Boiled Young Winged Beans:

• Boiled and Drained Waxgourd has 26.8 times more Sodium and 2.1 times more Zinc than Boiled and Drained Young Winged Beans.
• While Boiled and Drained Young Winged Beans contain 3.4 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 3 times more Magnesium, 2.8 times more Manganese, 1.5 times more Phosphorus, 54.8 times more Potassium and 5.5 times more Selenium than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Boiled and Drained Young Winged Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Winged Beans contain 2.7 times more Energy, more Omega 3 and 13.3 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Boiled and Drained Young Winged Beans have similar amounts of Carbohydrate per 14 oz.
• Both Boiled and Drained Waxgourd as well as Boiled and Drained Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.