Nutrient Comparison: Cooked Yam, Boiled, Drained, Or Baked VS Boiled Waxgourd per 14 oz
Compare the macro and micronutrient content in 14 oz of Cooked Yam, Boiled, Drained, Or Baked versus 14 oz of Boiled Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cooked Yam, Boiled, Drained, Or Baked vs Boiled Waxgourd:
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked have 2.8 times more Vitamin B1, 28 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 7.1 times more Vitamin B6, 4 times more Vitamin B9 and 4.3 times more Vitamin E than Boiled Waxgourd.
- Both Cooked Yam, Boiled, Drained, Or Baked and Boiled Waxgourd provide similar amounts of Vitamin C per 14 ounces.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked have insufficient amounts of Vitamin K
- 14 ounces of Boiled Waxgourd have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
- Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cooked Yam, Boiled, Drained, Or Baked vs Boiled Waxgourd:
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked have 6.9 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 6.6 times more Manganese, 2.9 times more Phosphorus and 134 times more Potassium than Boiled Waxgourd.
- While 14 oz of Boiled and Drained Waxgourd contain 13.4 times more Sodium, 3 times more Zinc and 1.4 times more Water than Cooked Yam, Boiled, Drained, Or Baked no Salt.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Zinc
- 14 ounces of Boiled Waxgourd lack sufficient amounts of Potassium
- Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Boiled and Drained Waxgourd lack sufficient amounts of Calcium and Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked have 8.3 times more Energy, 9 times more Carbohydrate, 3.9 times more Fiber and 3.7 times more Protein than Boiled Waxgourd.
- 14 ounces of Boiled Waxgourd provide inadequate amounts of Energy and Protein
- Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Boiled and Drained Waxgourd provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.