Comparing Nutrients in 1 pound Waxgourd VS Boiled Young Winged Beans

Macros Ratio

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

Macro Nutrients

	Waxgourd	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	2.03% 59kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	NA	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	3.34% 0.57g	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	11.2% 14.6g	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	43% 24g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	28.6% 0.37mg	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	39.7% 159μg	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	49.4% 44.5mg	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	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	8.6% 86mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	18.6% 0.17mg	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	62% 4.94mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	31% 0.72mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	0.8% 27.2mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.8% 436g	11% 409g	3700g per day for Men 19-50 years

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

• Raw Waxgourd has 1.5 times more Vitamin B2, 3.2 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Young Winged Beans.
• While Boiled and Drained Young Winged Beans contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Waxgourd.
• Both Raw Waxgourd as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Waxgourd vs Boiled Young Winged Beans:

• Raw Waxgourd has 27.8 times more Sodium and 2.2 times more Zinc than Boiled and Drained Young Winged Beans.
• While Boiled and Drained Young Winged Beans contain 3.2 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 45.7 times more Potassium and 5.5 times more Selenium than Raw Waxgourd.
• Both Raw Waxgourd and Boiled and Drained Young Winged Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Young Winged Beans contain 2.9 times more Energy and 13.3 times more Protein than Raw Waxgourd.
• Both Raw Waxgourd and Boiled and Drained Young Winged Beans have similar amounts of Carbohydrate per 1 lb.
• Both Raw Waxgourd as well as Boiled and Drained Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.