Comparing Nutrients in 1 kilogram Boiled Waxgourd VS Yam

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Yam	5%	1%	94%

Macro Nutrients

	Boiled Waxgourd	Yam	Recommended Dietary Allowance
Energy	4.83% 140kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	3.76% 0.64g	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	214% 279g	130g per day for Men 19-50 years
Sugars	16.3% 12g	6.9% 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	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	108% 41g	38g per day for Men 19-50 years
Protein	7.14% 4g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	24.6% 0.32mg	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	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	225% 2.93mg	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	57.5% 230μg	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	190% 171mg	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	23.3% 3.5mg	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	Yam	Recommended Dietary Allowance
Calcium	18% 180mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	198% 1.78mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	173% 3.97mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	240% 8160mg	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	6% 90mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	26% 961g	19% 696g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Yam per 1 kg

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

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

• 1 kilogram of Boiled Waxgourd has 1.2 times more Vitamin K than Yam.
• While 1 kg of Raw Yam contains 3.3 times more Vitamin B1, 32 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 9.2 times more Vitamin B6, 5.8 times more Vitamin B9, 1.6 times more Vitamin C and 4.4 times more Vitamin E than Boiled and Drained Waxgourd.
• 1 kilogram of Boiled Waxgourd have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 1 kilogram of Yam have insufficient amounts of Vitamin K
• Both Boiled and Drained Waxgourd as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Waxgourd vs Yam:

• 1 kilogram of Boiled Waxgourd has 11.9 times more Sodium, 2.5 times more Zinc and 1.4 times more Water than Yam.
• While 1 kg of Raw Yam contains 8.1 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 7.1 times more Manganese, 3.2 times more Phosphorus and 163.2 times more Potassium than Boiled and Drained Waxgourd.
• 1 kilogram of Boiled Waxgourd lack sufficient amounts of Potassium
• Both Boiled and Drained Waxgourd as well as Raw Yam lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Yam contains 8.4 times more Energy, 9.2 times more Carbohydrate, 4.1 times more Fiber and 3.8 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 Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.