Comparing Nutrients in 500 calories Waxgourd VS Winged Bean Tuber

Weight per 500 calories

• Waxgourd: 3846g
• Winged Bean Tuber: 338g

Raw Winged Bean Tuber has 11.4 times more energy per unit of mass than Raw Waxgourd, which is average in comparison to other foods. Waxgourd having very low energy density.

Discover which food has more nutrients per 500 calories - Waxgourd or Winged Bean Tuber?

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Winged Bean Tuber	28%	5%	67%

Macro Nutrients

	Waxgourd	Winged Bean Tuber	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.93% 7.7g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	NA	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	73% 95g	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	294% 112g	NA	38g per day for Men 19-50 years
Protein	27.5% 15.4g	70% 39g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	325% 4.23mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	19.5% 0.25mg	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	48% 192μg	16% 64μg	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	556% 500mg	0% 0mg	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	Winged Bean Tuber	Recommended Dietary Allowance
Calcium	73% 731mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	520% 4.7mg	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	192% 15.4mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	78% 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	104% 731mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	58.2% 1980mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	4.3% 2.36μg	55μg per day for Men 19-50 years
Sodium	285% 4269mg	7.9% 118mg	1500mg per day for Men 19-50 years
Zinc	213% 23.5mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	100% 3696g	5.24% 194g	3700g per day for Men 19-50 years

Waxgourd VS Winged Bean Tuber Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Waxgourd or Winged Bean Tuber?

Lets compare vitamin content per 500 calories of Waxgourd vs Winged Bean Tuber:

• 500 calories of Waxgourd have 1.2 times more Vitamin B1, 8.4 times more Vitamin B2, 2.8 times more Vitamin B3, 13.1 times more Vitamin B5, 5.3 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Winged Bean Tuber.
• 500 calories of Winged Bean Tuber have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Waxgourd as well as Raw Winged Bean Tuber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Waxgourd vs Winged Bean Tuber:

• 500 calories of Waxgourd have 7.2 times more Calcium, 2.3 times more Iron, 4.7 times more Magnesium, 1.2 times more Manganese, 4.8 times more Phosphorus, 3.3 times more Selenium, 36.1 times more Sodium, 5 times more Zinc and 19.1 times more Water than Winged Bean Tuber.
• While 500 kcal of Raw Winged Bean Tuber contain 5.3 times more Copper and 8.6 times more Potassium than Raw Waxgourd.
• 500 calories of Waxgourd lack sufficient amounts of Potassium
• 500 calories of Winged Bean Tuber lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Waxgourd have 6.5 times more Omega 6 and 1.2 times more Carbohydrate than Winged Bean Tuber.
• While 500 kcal of Raw Winged Bean Tuber contain 2.5 times more Protein than Raw Waxgourd.
• Both Waxgourd and Winged Bean Tuber offer comparable quantities of Energy per 500 calories.
• 500 calories of Winged Bean Tuber provide inadequate amounts of Omega 6