Comparing Nutrients in 5 ounces Boiled Waxgourd VS 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	0.68% 20kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	3.73% 1.4g	NA	38g per day for Men 19-50 years
Protein	1% 0.57g	17.6% 9.85g	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	4% 0.048mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.11% 0.001mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	1.67% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	12.3% 0.16mg	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	23.4% 94μg	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	29% 26mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Young Winged Beans	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	8.03% 0.072mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	13.4% 0.31mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	10% 152mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.7% 136g	3.33% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Waxgourd vs Young Winged Beans:

• Boiled and Drained Waxgourd has 2.1 times more Vitamin B5 than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 4.1 times more Vitamin B1, 100 times more Vitamin B2, 2.3 times more Vitamin B3, 3.5 times more Vitamin B6, 16.5 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Waxgourd vs Young Winged Beans:

• Boiled and Drained Waxgourd has 26.8 times more Sodium and 1.5 times more Zinc than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 4.7 times more Calcium, 2.3 times more Copper, 3.9 times more Iron, 3.4 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 44.6 times more Potassium and 7.5 times more Selenium than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Raw Young Winged Beans have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Young Winged Beans contain 3.5 times more Energy, more Omega 3, 1.4 times more Carbohydrate and 17.4 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Raw Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.