Comparing Nutrients in 1 kilogram Boiled Waxgourd VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Waxgourd	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.83% 140kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	112% 145g	130g per day for Men 19-50 years
Sugars	16.3% 12g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	113% 43g	38g per day for Men 19-50 years
Protein	7.14% 4g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	57% 0.74mg	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	10% 40μg	90% 360μg	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	117% 105mg	13.3% 12mg	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	5.33% 0.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	150% 1.35mg	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	47.5% 3.8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	73% 1.68mg	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	24.3% 170mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	26% 961g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Waxgourd vs Canned Kidney Beans:

• Boiled and Drained Waxgourd has 8.8 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Vitamin B1, 51 times more Vitamin B2, 2.3 times more Vitamin B6, 9 times more Vitamin B9 and 1.5 times more Vitamin K than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Boiled and Drained Waxgourd as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Waxgourd vs Canned Kidney Beans:

• Boiled and Drained Waxgourd has 1.3 times more Zinc and 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Calcium, 6.1 times more Copper, 3.1 times more Iron, 2.7 times more Magnesium, 3 times more Manganese, 5.3 times more Phosphorus, 47.4 times more Potassium, 4.5 times more Selenium and 2.8 times more Sodium than Boiled and Drained Waxgourd.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans contain 6 times more Energy, more Omega 3, 4.8 times more Carbohydrate, 1.6 times more Sugars, 4.3 times more Fiber and 13.1 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.