Comparing Nutrients in 1 pound Waxgourd VS Young Winged Beans

Macros Ratio

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

Macro Nutrients

	Waxgourd	Young Winged Beans	Recommended Dietary Allowance
Energy	2.03% 59kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	NA	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	4.38% 0.74g	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	15% 19.5g	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	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.35% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	39.4% 0.51mg	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	75% 299μg	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	92% 83mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	8.6% 86mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	25.7% 0.23mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	43% 0.99mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	0.8% 27.2mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	12.4% 6.8μg	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	16% 1.77mg	11mg per day for Men 19-50 years
Water	11.8% 436g	10.7% 395g	3700g per day for Men 19-50 years

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

• Raw Waxgourd has 2.3 times more Vitamin B5 than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 3.5 times more Vitamin B1, 2.3 times more Vitamin B3, 3.2 times more Vitamin B6, 13.2 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Waxgourd.
• Both Raw Waxgourd and Raw Young Winged Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Waxgourd as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Waxgourd has 27.8 times more Sodium and 1.6 times more Zinc than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 4.4 times more Calcium, 2.2 times more Copper, 3.8 times more Iron, 3.4 times more Magnesium, 3.8 times more Manganese, 1.9 times more Phosphorus, 37.2 times more Potassium and 7.5 times more Selenium than Raw Waxgourd.
• Both Raw Waxgourd and Raw Young Winged Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Young Winged Beans contain 3.8 times more Energy, 1.4 times more Carbohydrate and 17.4 times more Protein than Raw Waxgourd.
• Both Raw Waxgourd as well as Raw Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.