Comparing Nutrients in 1 pound Waxgourd VS Yam

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Yam	5%	1%	94%

Macro Nutrients

	Waxgourd	Yam	Recommended Dietary Allowance
Energy	2.03% 59kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	1.7% 0.29g	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	97% 126g	130g per day for Men 19-50 years
Sugars	NA	3.13% 2.27g	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	49% 18.6g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	102% 1.33mg	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	26% 104μg	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	86% 77.6mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Yam	Recommended Dietary Allowance
Calcium	8.6% 86mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	89.7% 0.81mg	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	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	78.3% 1.8mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	0.8% 27.2mg	109% 3701mg	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	33.6% 503mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.8% 436g	8.53% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Waxgourd VS Yam per 1 lb

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

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

• 1 pound of Waxgourd has 3.4 times more Vitamin B2 than Yam.
• While 1 lb of Raw Yam contains 2.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 8.4 times more Vitamin B6, 4.6 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Waxgourd.
• 1 pound of Waxgourd have insufficient amounts of Vitamin B9
• Both Raw Waxgourd as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Waxgourd vs Yam:

• 1 pound of Waxgourd has 12.3 times more Sodium, 2.5 times more Zinc and 1.4 times more Water than Yam.
• While 1 lb of Raw Yam contains 7.7 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 6.8 times more Manganese, 2.9 times more Phosphorus and 136 times more Potassium than Raw Waxgourd.
• 1 pound of Waxgourd lack sufficient amounts of Potassium
• Both Raw Waxgourd as well as Raw Yam lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Yam contains 9.1 times more Energy, 9.3 times more Carbohydrate, 1.4 times more Fiber and 3.8 times more Protein than Raw Waxgourd.
• 1 pound of Waxgourd provide inadequate amounts of Energy and Protein
• Both Raw Waxgourd as well as Raw Yam provide inadequate amounts of Omega 6 in one pound.