Comparing Nutrients in 1 kilogram Boiled Waxgourd VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Boiled Waxgourd	Winged Bean Leaves	Recommended Dietary Allowance
Energy	4.83% 140kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	11% 1.87g	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	108% 141g	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	104% 58.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	450% 4050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	463% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	178% 2.32mg	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	40% 160μg	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	500% 450mg	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	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	18% 180mg	224% 2240mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	507% 4.56mg	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	500% 40mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	594% 13.7mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	51.8% 1760mg	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	6% 90mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	116% 13mg	11mg per day for Men 19-50 years
Water	26% 961g	20.8% 769g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Waxgourd vs Winged Bean Leaves:

• Raw Winged Bean Leaves contain more Vitamin A, 24.5 times more Vitamin B1, 602 times more Vitamin B2, 9 times more Vitamin B3, 7.3 times more Vitamin B6, 4 times more Vitamin B9 and 4.3 times more Vitamin C than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Raw Winged Bean Leaves have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled and Drained Waxgourd as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Waxgourd vs Winged Bean Leaves:

• Boiled and Drained Waxgourd has 1.3 times more Magnesium, 11.9 times more Sodium and 1.2 times more Water than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 12.4 times more Calcium, 20.7 times more Copper, 10.5 times more Iron, 24.4 times more Manganese, 3.7 times more Phosphorus, 35.2 times more Potassium, 4.5 times more Selenium and 2.2 times more Zinc than Boiled and Drained Waxgourd.

Comparison of macro-nutrients per 1 kilogram:

• Raw Winged Bean Leaves contain 5.3 times more Energy, 5.5 times more Fat, more Omega 3, 2.1 times more Omega 6, 4.6 times more Carbohydrate and 14.6 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Raw Winged Bean Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.