Comparing Nutrients in 7 ounces Boiled Waxgourd with Salt VS Boiled Yambean with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd with Salt	12%	14%	74%
Boiled Yambean with Salt	8%	2%	90%

Macro Nutrients

	Boiled Waxgourd with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Energy	0.75% 22kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.74% 4.86g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	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	5.22% 2g	NA	38g per day for Men 19-50 years
Protein	1.4% 0.79g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.15% 0.002mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	2.36% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	6.1% 0.079mg	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	2% 7.94μg	3.97% 16μg	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	23% 21mg	31% 28mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	10% 0.091mg	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	9.43% 0.75mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	4.9% 0.11mg	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	4.8% 33.7mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	45.4% 681mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	5.15% 191g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd with Salt VS Boiled Yambean with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Waxgourd with Salt versus 7 oz of Boiled Yambean with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Waxgourd with Salt vs Boiled Yambean with Salt:

• 7 ounces of Boiled Waxgourd with Salt have 2 times more Vitamin B1 and 2 times more Vitamin B3 than Boiled Yambean with Salt.
• While 7 oz of Boiled and Drained Yambean with Salt contain 28 times more Vitamin B2, 2 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Boiled Yambean with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Waxgourd with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• 7 ounces of Boiled Yambean with Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Waxgourd with Salt as well as Boiled and Drained Yambean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Waxgourd with Salt vs Boiled Yambean with Salt:

• 7 ounces of Boiled Waxgourd with Salt have 1.4 times more Sodium and 3.9 times more Zinc than Boiled Yambean with Salt.
• While 7 oz of Boiled and Drained Yambean with Salt contain 2.1 times more Copper, 1.5 times more Iron and 27 times more Potassium than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Boiled Yambean with Salt contain similar levels of Magnesium, Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Waxgourd with Salt lack sufficient amounts of Potassium
• 7 ounces of Boiled Yambean with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Waxgourd with Salt as well as Boiled and Drained Yambean with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Yambean with Salt contain 3.4 times more Carbohydrate than Boiled and Drained Waxgourd with Salt.
• 7 ounces of Boiled Waxgourd with Salt provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Waxgourd with Salt as well as Boiled and Drained Yambean with Salt provide inadequate amounts of Energy and Protein in seven ounces.