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

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%
Boiled Waxgourd with Salt	12%	14%	74%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Energy	39.3% 1140kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 270g	19% 24.5g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	16.3% 12g	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	103% 39g	26.3% 10g	38g per day for Men 19-50 years
Protein	26.6% 15g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	24.6% 0.32mg	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	40% 160μg	10% 40μg	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	134% 121mg	117% 105mg	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	22.7% 3.4mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Calcium	14% 140mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	24.4% 0.22mg	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	65% 5.2mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	24.3% 0.56mg	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	70% 490mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	197% 6700mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	229% 3430mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	19% 701g	26% 961g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt has 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 Waxgourd with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Boiled Waxgourd with Salt provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Waxgourd with Salt have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained Waxgourd with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt has 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 Waxgourd with Salt.
• While 1 kg of Boiled and Drained Waxgourd with Salt contains 1.4 times more Sodium, 3 times more Zinc and 1.4 times more Water than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Zinc
• 1 kilogram of Boiled Waxgourd with Salt lack sufficient amounts of Potassium
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained Waxgourd with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt has 10.4 times more Energy, 11 times more Carbohydrate, 3.9 times more Fiber and 3.7 times more Protein than Boiled Waxgourd with Salt.
• 1 kilogram of Boiled Waxgourd with Salt provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained Waxgourd with Salt provide inadequate amounts of Omega 6 in one kilogram.