Comparing Nutrients in 5 ounces Waxgourd VS Boiled Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Boiled Young Winged Beans	53%	15%	32%

Macro Nutrients

	Waxgourd	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	1.04% 0.18g	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	3.5% 4.55g	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	13.4% 7.53g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	5.78% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	8.94% 0.12mg	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	12.4% 49.6μg	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	15.4% 14mg	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	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	3.62% 0.033mg	5.83% 0.052mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	9.74% 0.22mg	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	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	0.25% 8.5mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.7% 136g	3.45% 128g	3700g per day for Men 19-50 years

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

• Raw Waxgourd has 1.5 times more Vitamin B2, 3.2 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Young Winged Beans.
• While Boiled and Drained Young Winged Beans contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Waxgourd.
• Both Raw Waxgourd as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Waxgourd has 27.8 times more Sodium and 2.2 times more Zinc than Boiled and Drained Young Winged Beans.
• While Boiled and Drained Young Winged Beans contain 3.2 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 45.7 times more Potassium and 5.5 times more Selenium than Raw Waxgourd.
• Both Raw Waxgourd and Boiled and Drained Young Winged Beans have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Young Winged Beans contain 2.9 times more Energy and 13.3 times more Protein than Raw Waxgourd.
• Both Raw Waxgourd and Boiled and Drained Young Winged Beans have similar amounts of Carbohydrate per 5 oz.
• Both Raw Waxgourd as well as Boiled and Drained Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.