Comparing Nutrients in 1 kilogram Boiled Waxgourd VS Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Boiled Waxgourd	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	4.83% 140kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	2.94% 0.5g	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	211% 275g	130g per day for Men 19-50 years
Sugars	16.3% 12g	6.76% 4.9g	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	103% 39g	38g per day for Men 19-50 years
Protein	7.14% 4g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	62.2% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	175% 2.28mg	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	134% 121mg	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	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	18% 180mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	169% 1.52mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	161% 3.7mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	197% 6700mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	26% 961g	19% 701g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Cooked Yam, Boiled, Drained, Or Baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Waxgourd versus 1 kg of Cooked Yam, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Waxgourd vs Cooked Yam, Boiled, Drained, Or Baked:

• 1 kilogram of Boiled Waxgourd has 1.2 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked.
• While 1 kg of Cooked Yam, Boiled, Drained, Or Baked no Salt contains 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 and Drained Waxgourd.
• Both Boiled Waxgourd and Cooked Yam, Boiled, Drained, Or Baked provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Boiled Waxgourd have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked have insufficient amounts of Vitamin K
• Both Boiled and Drained Waxgourd as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Waxgourd vs Cooked Yam, Boiled, Drained, Or Baked:

• 1 kilogram of Boiled Waxgourd has 13.4 times more Sodium, 3 times more Zinc and 1.4 times more Water than Cooked Yam, Boiled, Drained, Or Baked.
• While 1 kg of Cooked Yam, Boiled, Drained, Or Baked no Salt contains 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 and Drained Waxgourd.
• 1 kilogram of Boiled Waxgourd lack sufficient amounts of Potassium
• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Zinc
• Both Boiled and Drained Waxgourd as well as Cooked Yam, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Yam, Boiled, Drained, Or Baked no Salt contains 8.3 times more Energy, 9 times more Carbohydrate, 3.9 times more Fiber and 3.7 times more Protein than Boiled and Drained Waxgourd.
• 1 kilogram of Boiled Waxgourd provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Waxgourd as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.