Comparing Nutrients in 14 ounces Boiled Waxgourd VS Young Winged Beans

Macros Ratio

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

Macro Nutrients

	Boiled Waxgourd	Young Winged Beans	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	2.95% 0.94g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	3.83% 0.65g	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	13% 17g	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	49.3% 27.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.31% 0.004mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.53% 1.52mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.7% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	34.5% 0.45mg	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	65.5% 262μg	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	80.7% 72.6mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	22.5% 0.2mg	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	37.6% 0.87mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11% 5.95μg	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	14% 1.55mg	11mg per day for Men 19-50 years
Water	10.3% 381g	9.34% 345g	3700g per day for Men 19-50 years

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

• Boiled and Drained Waxgourd has 2.1 times more Vitamin B5 than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 4.1 times more Vitamin B1, 100 times more Vitamin B2, 2.3 times more Vitamin B3, 3.5 times more Vitamin B6, 16.5 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Waxgourd has 26.8 times more Sodium and 1.5 times more Zinc than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 4.7 times more Calcium, 2.3 times more Copper, 3.9 times more Iron, 3.4 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 44.6 times more Potassium and 7.5 times more Selenium than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Raw Young Winged Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Young Winged Beans contain 3.5 times more Energy, more Omega 3, 1.4 times more Carbohydrate and 17.4 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Raw Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.