Comparing Nutrients in 1 pound Waxgourd VS Vinespinach

Macros Ratio

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

Macro Nutrients

	Waxgourd	Vinespinach	Recommended Dietary Allowance
Energy	2.03% 59kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	12% 15.4g	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	34.6% 13g	NA	38g per day for Men 19-50 years
Protein	3.24% 1.8g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Vinespinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	202% 1814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	83.7% 1.1mg	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	5.67% 22.7μg	159% 635μg	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	65.5% 59mg	514% 463mg	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	Vinespinach	Recommended Dietary Allowance
Calcium	8.6% 86mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	54% 0.49mg	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	22.7% 1.8mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	145% 3.33mg	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	12.3% 86mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	0.8% 27.2mg	68% 2313mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	11.8% 436g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Waxgourd VS Vinespinach per 1 lb

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

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

• 1 pound of Waxgourd has 2.5 times more Vitamin B5 than Vinespinach.
• While 1 lb of Raw Vinespinach contains more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 6.9 times more Vitamin B6, 28 times more Vitamin B9 and 7.8 times more Vitamin C than Raw Waxgourd.
• Both Waxgourd and Vinespinach provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Waxgourd have insufficient amounts of Vitamin A and Vitamin B9
• 1 pound of Vinespinach have insufficient amounts of Vitamin B5
• Both Raw Waxgourd as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Waxgourd vs Vinespinach:

• 1 pound of Waxgourd has 4.6 times more Sodium and 1.4 times more Zinc than Vinespinach.
• While 1 lb of Raw Vinespinach contains 5.7 times more Calcium, 4.7 times more Copper, 3 times more Iron, 6.5 times more Magnesium, 12.7 times more Manganese, 2.7 times more Phosphorus and 85 times more Potassium than Raw Waxgourd.
• Both Waxgourd and Vinespinach contain similar levels of Water per one pound.
• 1 pound of Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Raw Waxgourd as well as Raw Vinespinach lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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