Comparing Nutrients in 5 ounces Boiled Waxgourd VS Yambean

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Yambean	7%	2%	91%

Macro Nutrients

	Boiled Waxgourd	Yambean	Recommended Dietary Allowance
Energy	0.68% 20kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.24% 0.041g	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	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	3.5% 2.55g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	1% 0.57g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Yambean	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.11% 0.001mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	4.58% 0.06mg	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	4.25% 17μg	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	32% 28.6mg	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	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Yambean	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	7.56% 0.068mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	3.7% 0.085mg	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	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	6.25% 213mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	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	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.7% 136g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Yambean per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Waxgourd vs Yambean :

• 5 ounces of Boiled Waxgourd have 1.7 times more Vitamin B1, 1.9 times more Vitamin B3 and 9.3 times more Vitamin K than Yambean .
• While 5 oz of Raw Yambean contain 29 times more Vitamin B2, 1.3 times more Vitamin B6, 3 times more Vitamin B9, 1.9 times more Vitamin C and 5.8 times more Vitamin E than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Yambean provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Waxgourd have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 5 ounces of Yambean have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Boiled and Drained Waxgourd as well as Raw Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Waxgourd vs Yambean :

• 5 ounces of Boiled Waxgourd have 26.8 times more Sodium and 3.7 times more Zinc than Yambean .
• While 5 oz of Raw Yambean contain 2.2 times more Copper, 1.6 times more Iron and 30 times more Potassium than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Yambean contain similar levels of Magnesium, Manganese, Phosphorus and Water per five ounces.
• 5 ounces of Boiled Waxgourd lack sufficient amounts of Potassium
• 5 ounces of Yambean lack sufficient amounts of Zinc
• Both Boiled and Drained Waxgourd as well as Raw Yambean lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Yambean contain 2.9 times more Carbohydrate, 1.5 times more Sugars and 4.9 times more Fiber than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Raw Yambean provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.