Comparing Nutrients in 1 kilogram Waxgourd VS Boiled Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Boiled Young Winged Beans	53%	15%	32%

Macro Nutrients

	Waxgourd	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	4.5% 130kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	5.66% 1.8g	32g per day for Men 19-50 years
Omega 3	NA	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	7.35% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	24.7% 32g	130g per day for Men 19-50 years
Sugars	NA	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	76.3% 29g	NA	38g per day for Men 19-50 years
Protein	7.14% 4g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	40.8% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	63% 0.82mg	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	12.5% 50μg	87.5% 350μg	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	144% 130mg	109% 98mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	19% 190mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	41% 0.37mg	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	50% 4mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	68.7% 1.58mg	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	27% 190mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	26% 961g	24.4% 901g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Waxgourd vs Boiled Young Winged Beans:

• Raw Waxgourd has 1.5 times more Vitamin B2, 3.2 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Young Winged Beans.
• While Boiled and Drained Young Winged Beans contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Waxgourd.
• Both Raw Waxgourd as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Waxgourd vs Boiled Young Winged Beans:

• Raw Waxgourd has 27.8 times more Sodium and 2.2 times more Zinc than Boiled and Drained Young Winged Beans.
• While Boiled and Drained Young Winged Beans contain 3.2 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 45.7 times more Potassium and 5.5 times more Selenium than Raw Waxgourd.
• Both Raw Waxgourd and Boiled and Drained Young Winged Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Young Winged Beans contain 2.9 times more Energy and 13.3 times more Protein than Raw Waxgourd.
• Both Raw Waxgourd and Boiled and Drained Young Winged Beans have similar amounts of Carbohydrate per 1 kg.
• Both Raw Waxgourd as well as Boiled and Drained Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.