Comparing Nutrients in 1 kilogram Boiled Waxgourd VS Yambean

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Yambean	7%	2%	91%

Macro Nutrients

	Boiled Waxgourd	Yambean	Recommended Dietary Allowance
Energy	4.83% 140kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	1.7% 0.29g	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	68% 88.2g	130g per day for Men 19-50 years
Sugars	16.3% 12g	25% 18g	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	129% 49g	38g per day for Men 19-50 years
Protein	7.14% 4g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Yambean	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	32.3% 0.42mg	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	30% 120μg	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	224% 202mg	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Yambean	Recommended Dietary Allowance
Calcium	18% 180mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	53.3% 0.48mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	26% 0.6mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	44% 1500mg	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	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	26% 961g	24.3% 901g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Yambean per 1 kg

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

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

• 1 kilogram of Boiled Waxgourd has 1.7 times more Vitamin B1, 1.9 times more Vitamin B3 and 9.3 times more Vitamin K than Yambean .
• While 1 kg of Raw Yambean contains 29 times more Vitamin B2, 1.3 times more Vitamin B6, 3 times more Vitamin B9, 1.9 times more Vitamin C and 5.8 times more Vitamin E than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Yambean provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Waxgourd have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 1 kilogram of Yambean have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Boiled and Drained Waxgourd as well as Raw Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Waxgourd vs Yambean :

• 1 kilogram of Boiled Waxgourd has 26.8 times more Sodium and 3.7 times more Zinc than Yambean .
• While 1 kg of Raw Yambean contains 2.2 times more Copper, 1.6 times more Iron and 30 times more Potassium than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Yambean contain similar levels of Magnesium, Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Waxgourd lack sufficient amounts of Potassium
• 1 kilogram of Yambean lack sufficient amounts of Zinc
• Both Boiled and Drained Waxgourd as well as Raw Yambean lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Yambean contains 2.9 times more Carbohydrate, 1.5 times more Sugars and 4.9 times more Fiber than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Raw Yambean provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.