Comparing Nutrients in 5 ounces Boiled Waxgourd with Salt VS Boiled White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd with Salt	12%	14%	74%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	Boiled Waxgourd with Salt	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	0.54% 15.6kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	15% 11g	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	2% 1.45g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 8.53g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	10% 3.83g	38g per day for Men 19-50 years
Protein	1% 0.57g	8.45% 4.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd with Salt	Boiled White Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.11% 0.001mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	14% 0.18mg	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	1.4% 5.67μg	7.1% 28.3μg	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	16.5% 15mg	9.76% 8.8mg	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	0.76% 0.11mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd with Salt	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	8.98% 0.081mg	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	6.73% 0.54mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	13% 0.3mg	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	3.44% 24mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.7% 136g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd with Salt VS Boiled White Sweet Corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Waxgourd with Salt versus 5 oz of Boiled White Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Waxgourd with Salt vs Boiled White Sweet Corn:

• 5 ounces of Boiled Waxgourd with Salt have 1.7 times more Vitamin C and 7 times more Vitamin K than Boiled White Sweet Corn.
• While 5 oz of Boiled and Drained White Sweet Corn contain 2.6 times more Vitamin B1, 53 times more Vitamin B2, 4.3 times more Vitamin B3, 6.2 times more Vitamin B5, 4 times more Vitamin B6 and 5 times more Vitamin B9 than Boiled and Drained Waxgourd with Salt.
• 5 ounces of Boiled Waxgourd with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• 5 ounces of Boiled White Sweet Corn have insufficient amounts of Vitamin K
• Both Boiled and Drained Waxgourd with Salt as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Waxgourd with Salt vs Boiled White Sweet Corn:

• 5 ounces of Boiled Waxgourd with Salt have 114.3 times more Sodium and 1.3 times more Water than Boiled White Sweet Corn.
• While 5 oz of Boiled and Drained White Sweet Corn contain 2.6 times more Copper, 1.4 times more Iron, 3.1 times more Magnesium, 3.8 times more Manganese, 5.4 times more Phosphorus and 50.4 times more Potassium than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Boiled White Sweet Corn contain similar levels of Zinc per five ounces.
• 5 ounces of Boiled Waxgourd with Salt lack sufficient amounts of Potassium
• Both Boiled and Drained Waxgourd with Salt as well as Boiled and Drained White Sweet Corn lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained White Sweet Corn contain 8.8 times more Energy, 6.7 times more Omega 6, 8.9 times more Carbohydrate, 6.6 times more Sugars, 2.7 times more Fiber and 8.4 times more Protein than Boiled and Drained Waxgourd with Salt.
• 5 ounces of Boiled Waxgourd with Salt provide inadequate amounts of Energy, Omega 6, Carbohydrate and Protein