Comparing Nutrients in 300 calories Boiled Waxgourd VS Young Winged Beans

Weight per 300 calories

• Boiled Waxgourd: 2143g
• Young Winged Beans: 612g

Raw Young Winged Beans have 3.5 times more energy per unit of mass than Boiled and Drained Waxgourd, which is low in comparison to other foods. Boiled Waxgourd having very low energy density.

Which food has more nutrients per 300 calories - Boiled Waxgourd or Young Winged Beans?

Macros Ratio

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

Macro Nutrients

	Boiled Waxgourd	Young Winged Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	5.5% 5.33g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	4.55% 1.46g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	20.3% 26.4g	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	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	60.7% 0.73mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.65% 0.021mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.23mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.7% 0.69mg	53.2% 0.69mg	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	101% 404μg	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	124% 112mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	38.6% 386mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	34.7% 0.31mg	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	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	58% 1.33mg	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	52% 364mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	153% 2293mg	1.63% 24.5mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	55.6% 2058g	14.4% 533g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Waxgourd vs Young Winged Beans:

• Boiled and Drained Waxgourd has 1.5 times more Vitamin B3, 7.2 times more Vitamin B5 and 2 times more Vitamin C than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 28.6 times more Vitamin B2 and 4.7 times more Vitamin B9 than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Raw Young Winged Beans have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Waxgourd as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Waxgourd vs Young Winged Beans:

• Boiled and Drained Waxgourd has 1.5 times more Copper, 1.6 times more Phosphorus, 93.6 times more Sodium, 5.3 times more Zinc and 3.9 times more Water than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 1.3 times more Calcium, 12.7 times more Potassium and 2.1 times more Selenium than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Raw Young Winged Beans have similar amounts of Iron, Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Waxgourd has 1.9 times more Omega 6 and 2.5 times more Carbohydrate than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 4.3 times more Saturated Fat, more Omega 3 and 5 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Raw Young Winged Beans have similar amounts of Energy and Fat per 300 kcal.
• Both Boiled and Drained Waxgourd as well as Raw Young Winged Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.