Comparing Nutrients in 5 ounces Young Winged Beans VS Boiled Waxgourd

Macros Ratio

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

Macro Nutrients

	Young Winged Beans	Boiled Waxgourd	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.1g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	NA	3.73% 1.4g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Young Winged Beans	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	0.11% 0.001mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.084mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	3.5% 0.045mg	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	23.4% 94μg	1.4% 5.67μg	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	29% 26mg	16.5% 15mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Winged Beans	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	12% 119mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	3.46% 0.031mg	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	26.6% 2.13mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	3.45% 0.079mg	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	7.5% 52.4mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	0.21% 7.1mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3.7% 136g	3700g per day for Men 19-50 years

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

• Raw Young Winged Beans have 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.
• While Boiled and Drained Waxgourd contains 2.1 times more Vitamin B5 than Raw Young Winged Beans.
• Both Raw Young Winged Beans as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Young Winged Beans have 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.
• While Boiled and Drained Waxgourd contains 26.8 times more Sodium and 1.5 times more Zinc than Raw Young Winged Beans.
• Both Raw Young Winged Beans and Boiled and Drained Waxgourd have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Young Winged Beans have 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 Raw Young Winged Beans as well as Boiled and Drained Waxgourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.