Comparing Nutrients in 1 kilogram Young Winged Beans VS Waxgourd

Macros Ratio

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

Macro Nutrients

	Young Winged Beans	Waxgourd	Recommended Dietary Allowance
Energy	17% 490kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	7.44% 2.38g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	9.65% 1.64g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	23% 30g	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	NA	76.3% 29g	38g per day for Men 19-50 years
Protein	124% 69.5g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Young Winged Beans	Waxgourd	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	27% 0.35mg	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	165% 660μg	12.5% 50μg	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	203% 183mg	144% 130mg	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

	Young Winged Beans	Waxgourd	Recommended Dietary Allowance
Calcium	84% 840mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	25.6% 0.23mg	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	188% 15mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	25.2% 0.58mg	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	53% 370mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	1.76% 60mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	23.5% 870g	26% 961g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Winged Beans VS Waxgourd per 1 kg

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

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

• 1 kilogram of Young Winged Beans has 3.5 times more Vitamin B1, 2.3 times more Vitamin B3, 3.2 times more Vitamin B6, 13.2 times more Vitamin B9 and 1.4 times more Vitamin C than Waxgourd.
• While 1 kg of Raw Waxgourd contains 2.3 times more Vitamin B5 than Raw Young Winged Beans.
• Both Young Winged Beans and Waxgourd provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Young Winged Beans have insufficient amounts of Vitamin B5
• 1 kilogram of Waxgourd have insufficient amounts of Vitamin B9
• Both Raw Young Winged Beans as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Young Winged Beans has 4.4 times more Calcium, 2.2 times more Copper, 3.8 times more Iron, 3.4 times more Magnesium, 3.8 times more Manganese, 1.9 times more Phosphorus, 37.2 times more Potassium and 7.5 times more Selenium than Waxgourd.
• While 1 kg of Raw Waxgourd contains 27.8 times more Sodium and 1.6 times more Zinc than Raw Young Winged Beans.
• Both Young Winged Beans and Waxgourd contain similar levels of Water per one kilogram.
• 1 kilogram of Waxgourd lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Young Winged Beans has 1.4 times more Carbohydrate and 17.4 times more Protein than Waxgourd.
• 1 kilogram of Waxgourd provide inadequate amounts of Protein
• Both Raw Young Winged Beans as well as Raw Waxgourd provide inadequate amounts of Energy and Omega 6 in one kilogram.