Comparing Nutrients in 1 pound Vinespinach VS Boiled Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Vinespinach	Boiled Waxgourd	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	NA	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.35g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	202% 1814μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	0.35% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	11% 0.15mg	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	159% 635μg	4.54% 18μg	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	514% 463mg	53% 47.6mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	49.4% 494mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	11% 0.1mg	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	68% 5.44mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	11% 0.25mg	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	33.7% 236mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	68% 2313mg	0.67% 22.7mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.8% 436g	3700g per day for Men 19-50 years

Nutrient Comparison: Vinespinach VS Boiled Waxgourd per 1 lb

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

Lets compare vitamin content per 1 pound of Vinespinach vs Boiled Waxgourd:

• 1 pound of Vinespinach has more Vitamin A, 1.5 times more Vitamin B1, 155 times more Vitamin B2, 1.3 times more Vitamin B3, 7.5 times more Vitamin B6, 35 times more Vitamin B9 and 9.7 times more Vitamin C than Boiled Waxgourd.
• While 1 lb of Boiled and Drained Waxgourd contains 2.3 times more Vitamin B5 than Raw Vinespinach.
• 1 pound of Vinespinach have insufficient amounts of Vitamin B5
• 1 pound of Boiled Waxgourd have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Raw Vinespinach as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Vinespinach vs Boiled Waxgourd:

• 1 pound of Vinespinach has 6.1 times more Calcium, 4.9 times more Copper, 3.2 times more Iron, 6.5 times more Magnesium, 13.1 times more Manganese, 3.1 times more Phosphorus and 102 times more Potassium than Boiled Waxgourd.
• While 1 lb of Boiled and Drained Waxgourd contains 4.5 times more Sodium and 1.4 times more Zinc than Raw Vinespinach.
• Both Vinespinach and Boiled Waxgourd contain similar levels of Water per one pound.
• 1 pound of Boiled Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Raw Vinespinach as well as Boiled and Drained Waxgourd lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Vinespinach has 4.5 times more Protein than Boiled Waxgourd.
• Both Vinespinach and Boiled Waxgourd offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Waxgourd provide inadequate amounts of Protein
• Both Raw Vinespinach as well as Boiled and Drained Waxgourd provide inadequate amounts of Energy in one pound.