Comparing Nutrients in 1 pound Boiled Waxgourd VS Winged Bean Tuber

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Winged Bean Tuber	28%	5%	67%

Macro Nutrients

	Boiled Waxgourd	Winged Bean Tuber	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	3.15% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	98% 127g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	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	12% 4.54g	NA	38g per day for Men 19-50 years
Protein	3.24% 1.8g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.35% 0.005mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	26% 0.34mg	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	4.54% 18μg	21.5% 86μg	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	53% 47.6mg	0% 0mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Winged Bean Tuber	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	699% 6.3mg	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	21.5% 1.72mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	105% 2.4mg	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	11% 77mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	78% 2658mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	11.8% 436g	7.04% 260g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Winged Bean Tuber per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Waxgourd vs Winged Bean Tuber:

• 1 pound of Boiled Waxgourd has more Vitamin C than Winged Bean Tuber.
• While 1 lb of Raw Winged Bean Tuber contains 11.1 times more Vitamin B1, 149 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 4.8 times more Vitamin B9 than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Winged Bean Tuber provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Waxgourd have insufficient amounts of Vitamin B2 and Vitamin B9
• 1 pound of Winged Bean Tuber have insufficient amounts of Vitamin C
• Both Boiled and Drained Waxgourd as well as Raw Winged Bean Tuber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Waxgourd vs Winged Bean Tuber:

• 1 pound of Boiled Waxgourd has 3.1 times more Sodium and 1.7 times more Water than Winged Bean Tuber.
• While 1 lb of Raw Winged Bean Tuber contains 1.7 times more Calcium, 63 times more Copper, 5.3 times more Iron, 2.4 times more Magnesium, 9.5 times more Manganese, 2.6 times more Phosphorus, 117.2 times more Potassium and 2.4 times more Zinc than Boiled and Drained Waxgourd.
• 1 pound of Boiled Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Boiled and Drained Waxgourd as well as Raw Winged Bean Tuber lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Winged Bean Tuber contains 10.6 times more Energy, 9.2 times more Carbohydrate and 29 times more Protein than Boiled and Drained Waxgourd.
• 1 pound of Boiled Waxgourd provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Waxgourd as well as Raw Winged Bean Tuber provide inadequate amounts of Omega 3 and Omega 6 in one pound.