Comparing Nutrients in 1 kilogram Boiled Waxgourd VS Vinespinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Vinespinach	31%	11%	58%

Macro Nutrients

	Boiled Waxgourd	Vinespinach	Recommended Dietary Allowance
Energy	4.83% 140kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	NA	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	26% 34g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	26.3% 10g	NA	38g per day for Men 19-50 years
Protein	7.14% 4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Vinespinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	444% 4000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	185% 2.4mg	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	350% 1400μg	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	1133% 1020mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Vinespinach	Recommended Dietary Allowance
Calcium	18% 180mg	109% 1090mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	119% 1.07mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	320% 7.35mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	26% 961g	25% 931g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Vinespinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Waxgourd versus 1 kg of Vinespinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Waxgourd vs Vinespinach:

• 1 kilogram of Boiled Waxgourd has 2.3 times more Vitamin B5 than Vinespinach.
• While 1 kg of Raw Vinespinach contains more Vitamin A, 1.5 times more Vitamin B1, 155 times more Vitamin B2, 1.3 times more Vitamin B3, 7.5 times more Vitamin B6, 35 times more Vitamin B9 and 9.7 times more Vitamin C than Boiled and Drained Waxgourd.
• 1 kilogram of Boiled Waxgourd have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• 1 kilogram of Vinespinach have insufficient amounts of Vitamin B5
• Both Boiled and Drained Waxgourd as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Waxgourd vs Vinespinach:

• 1 kilogram of Boiled Waxgourd has 4.5 times more Sodium and 1.4 times more Zinc than Vinespinach.
• While 1 kg of Raw Vinespinach contains 6.1 times more Calcium, 4.9 times more Copper, 3.2 times more Iron, 6.5 times more Magnesium, 13.1 times more Manganese, 3.1 times more Phosphorus and 102 times more Potassium than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Vinespinach contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Boiled and Drained Waxgourd as well as Raw Vinespinach lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Vinespinach contains 4.5 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Vinespinach offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Waxgourd provide inadequate amounts of Protein
• Both Boiled and Drained Waxgourd as well as Raw Vinespinach provide inadequate amounts of Energy in one kilogram.