Comparing Nutrients in 5 ounces Vinespinach VS Waxgourd

Macros Ratio

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

Macro Nutrients

	Vinespinach	Waxgourd	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.8g	3.27% 4.25g	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	NA	11% 4.1g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Waxgourd	Recommended Dietary Allowance
Vitamin A	63% 567μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	3.8% 0.05mg	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	49.6% 198μg	1.77% 7.1μg	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	161% 145mg	20.5% 18.4mg	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

	Vinespinach	Waxgourd	Recommended Dietary Allowance
Calcium	15.5% 155mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	3.62% 0.033mg	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	21.3% 1.7mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	3.57% 0.082mg	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	10.5% 73.7mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	21.3% 723mg	0.25% 8.5mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.7% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Vinespinach VS Waxgourd per 5 oz

Compare the macro and micronutrient content in 5 oz of Vinespinach versus 5 oz of Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Vinespinach vs Waxgourd:

• 5 ounces of Vinespinach have more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 6.9 times more Vitamin B6, 28 times more Vitamin B9 and 7.8 times more Vitamin C than Waxgourd.
• While 5 oz of Raw Waxgourd contain 2.5 times more Vitamin B5 than Raw Vinespinach.
• 5 ounces of Vinespinach have insufficient amounts of Vitamin B5
• 5 ounces of Waxgourd have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Vinespinach as well as Raw Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Vinespinach vs Waxgourd:

• 5 ounces of Vinespinach have 5.7 times more Calcium, 4.7 times more Copper, 3 times more Iron, 6.5 times more Magnesium, 12.7 times more Manganese, 2.7 times more Phosphorus and 85 times more Potassium than Waxgourd.
• While 5 oz of Raw Waxgourd contain 4.6 times more Sodium and 1.4 times more Zinc than Raw Vinespinach.
• Both Vinespinach and Waxgourd contain similar levels of Water per five ounces.
• 5 ounces of Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Raw Vinespinach as well as Raw Waxgourd lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Vinespinach have 4.5 times more Protein than Waxgourd.
• Both Vinespinach and Waxgourd offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Waxgourd provide inadequate amounts of Protein
• Both Raw Vinespinach as well as Raw Waxgourd provide inadequate amounts of Energy in five ounces.