Comparing Nutrients in 5 ounces Waxgourd VS Winged Bean Tuber

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Winged Bean Tuber	28%	5%	67%

Macro Nutrients

	Waxgourd	Winged Bean Tuber	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	7.23% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	1.28% 0.22g	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	30.6% 40g	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	29.4% 16.4g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	44.8% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	8.18% 0.11mg	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	6.73% 27μg	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	0% 0mg	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	Winged Bean Tuber	Recommended Dietary Allowance
Calcium	2.7% 27mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	3.62% 0.033mg	218% 1.96mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	32.8% 0.75mg	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	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	0.25% 8.5mg	24.4% 831mg	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	10.5% 157mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	3.7% 136g	2.2% 81.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Waxgourd VS Winged Bean Tuber per 5 oz

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

Lets compare vitamin content per 5 ounces of Waxgourd vs Winged Bean Tuber:

• 5 ounces of Waxgourd have more Vitamin C than Winged Bean Tuber.
• While 5 oz of Raw Winged Bean Tuber contain 9.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Waxgourd.
• Both Waxgourd and Winged Bean Tuber provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Waxgourd have insufficient amounts of Vitamin B9
• 5 ounces of Winged Bean Tuber have insufficient amounts of Vitamin C
• Both Raw Waxgourd as well as Raw Winged Bean Tuber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Waxgourd vs Winged Bean Tuber:

• 5 ounces of Waxgourd have 3.2 times more Sodium and 1.7 times more Water than Winged Bean Tuber.
• While 5 oz of Raw Winged Bean Tuber contain 1.6 times more Calcium, 60.3 times more Copper, 5 times more Iron, 2.4 times more Magnesium, 9.2 times more Manganese, 2.4 times more Phosphorus, 97.7 times more Potassium and 2.3 times more Zinc than Raw Waxgourd.
• 5 ounces of Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Raw Waxgourd as well as Raw Winged Bean Tuber lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Winged Bean Tuber contain 11.4 times more Energy, 9.4 times more Carbohydrate and 29 times more Protein than Raw Waxgourd.
• 5 ounces of Waxgourd provide inadequate amounts of Energy and Protein
• Both Raw Waxgourd as well as Raw Winged Bean Tuber provide inadequate amounts of Omega 6 in five ounces.