Comparing Nutrients in 5 ounces Waxgourd VS Vinespinach

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Waxgourd	Vinespinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	63% 567μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	26% 0.34mg	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	1.77% 7.1μg	49.6% 198μg	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	20.5% 18.4mg	161% 145mg	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	Vinespinach	Recommended Dietary Allowance
Calcium	2.7% 27mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	3.62% 0.033mg	17% 0.15mg	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	7.1% 0.57mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	45.3% 1.04mg	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	3.85% 27mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	0.25% 8.5mg	21.3% 723mg	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	10.5% 157mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	3.7% 136g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Waxgourd VS Vinespinach per 5 oz

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

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

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

Comparing minerals per 5 ounces for Waxgourd vs Vinespinach:

• 5 ounces of Waxgourd have 4.6 times more Sodium and 1.4 times more Zinc than Vinespinach.
• While 5 oz of Raw Vinespinach contain 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 Raw Waxgourd.
• Both Waxgourd and Vinespinach contain similar levels of Water per five ounces.
• 5 ounces of Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Raw Waxgourd as well as Raw Vinespinach lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

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