Comparing Nutrients in 300 calories Boiled Waxgourd VS Vinespinach

Weight per 300 calories

• Boiled Waxgourd: 2143g
• Vinespinach: 1579g

Raw Vinespinach has 1.4 times more energy per unit of mass than Boiled and Drained Waxgourd, which is very low in comparison to other foods. Boiled Waxgourd having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Waxgourd or Vinespinach?

Macros Ratio

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

Macro Nutrients

	Boiled Waxgourd	Vinespinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	56.4% 21.4g	NA	38g per day for Men 19-50 years
Protein	15.3% 8.57g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Vinespinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	702% 6316μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.7% 0.73mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.65% 0.021mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.23mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.7% 0.69mg	291% 3.8mg	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	21.4% 85.7μg	553% 2211μg	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	250% 225mg	1789% 1611mg	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	11.4% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Vinespinach	Recommended Dietary Allowance
Calcium	38.6% 386mg	172% 1721mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	188% 1.7mg	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	102% 8.14mg	237% 19mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	244% 1026mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	505% 11.6mg	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	52% 364mg	117% 821mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	237% 8053mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	153% 2293mg	25.3% 379mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	55.6% 2058g	39.7% 1470g	3700g per day for Men 19-50 years

Boiled Waxgourd VS Vinespinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Waxgourd or Vinespinach?

Lets compare vitamin content per 300 calories of Boiled Waxgourd vs Vinespinach:

• 300 calories of Boiled Waxgourd have 3.1 times more Vitamin B5 than Vinespinach.
• While 300 kcal of Raw Vinespinach contain more Vitamin A, 114.2 times more Vitamin B2, 5.5 times more Vitamin B6, 25.8 times more Vitamin B9 and 7.2 times more Vitamin C than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Vinespinach provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Boiled Waxgourd have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Waxgourd as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Waxgourd vs Vinespinach:

• 300 calories of Boiled Waxgourd have 6.1 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Vinespinach.
• While 300 kcal of Raw Vinespinach contain 4.5 times more Calcium, 3.6 times more Copper, 2.3 times more Iron, 4.8 times more Magnesium, 9.7 times more Manganese, 2.3 times more Phosphorus, 75.2 times more Potassium and 2.9 times more Selenium than Boiled and Drained Waxgourd.
• 300 calories of Boiled Waxgourd lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Waxgourd have 1.2 times more Carbohydrate than Vinespinach.
• While 300 kcal of Raw Vinespinach contain 3.3 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Vinespinach offer comparable quantities of Energy per 300 calories.