Comparing Nutrients in 14 ounces Waxgourd VS Boiled Young Winged Beans

Macros Ratio

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

Macro Nutrients

	Waxgourd	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	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	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.03% 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	9.16% 12g	9.8% 12.7g	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	30.3% 11.5g	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

	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	13.2% 0.16mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	4.96% 20μg	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	57.3% 51.6mg	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	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	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	20% 1.6mg	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	10% 0.23mg	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	10.8% 75.4mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	0.7% 24mg	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	29.4% 441mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	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 Waxgourd vs Boiled Young Winged Beans:

• Raw Waxgourd has 1.5 times more Vitamin B2, 3.2 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Young Winged Beans.
• While Boiled and Drained Young Winged Beans contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Waxgourd.
• Both Raw 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 Waxgourd vs Boiled Young Winged Beans:

• Raw Waxgourd has 27.8 times more Sodium and 2.2 times more Zinc than Boiled and Drained Young Winged Beans.
• While Boiled and Drained Young Winged Beans contain 3.2 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 45.7 times more Potassium and 5.5 times more Selenium than Raw Waxgourd.
• Both Raw 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 2.9 times more Energy and 13.3 times more Protein than Raw Waxgourd.
• Both Raw Waxgourd and Boiled and Drained Young Winged Beans have similar amounts of Carbohydrate per 14 oz.
• Both Raw Waxgourd as well as Boiled and Drained Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.