Comparing Nutrients in 7 ounces Boiled Waxgourd with Salt VS Boiled Yardlong Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd with Salt	12%	14%	74%
Boiled Yardlong Bean with Salt	21%	2%	77%

Macro Nutrients

	Boiled Waxgourd with Salt	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Energy	0.75% 22kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.28% 0.048g	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	14% 18g	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	8.97% 5.02g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd with Salt	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.15% 0.002mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	3.66% 0.048mg	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	22.3% 89.3μg	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	35.7% 32mg	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 Yardlong Bean with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	10.4% 0.093mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	17.3% 0.4mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	45.4% 681mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.15% 191g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd with Salt VS Boiled Yardlong Bean with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Waxgourd with Salt versus 7 oz of Boiled Yardlong Bean 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 Yardlong Bean with Salt:

• 7 ounces of Boiled Waxgourd with Salt have 2.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Yardlong Bean with Salt.
• While 7 oz of Boiled and Drained Yardlong Bean with Salt contain more Vitamin A, 2.5 times more Vitamin B1, 99 times more Vitamin B2, 1.6 times more Vitamin B3, 11.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Waxgourd with Salt.
• 7 ounces of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• 7 ounces of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled and Drained Waxgourd with Salt as well as Boiled and Drained Yardlong Bean 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 Yardlong Bean with Salt:

• 7 ounces of Boiled Waxgourd with Salt have 1.4 times more Sodium and 1.6 times more Zinc than Boiled Yardlong Bean with Salt.
• While 7 oz of Boiled and Drained Yardlong Bean with Salt contain 2.4 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 4.2 times more Magnesium, 3.6 times more Manganese, 3.4 times more Phosphorus, 58 times more Potassium and 7.5 times more Selenium than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Boiled Yardlong Bean with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Waxgourd with Salt lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Yardlong Bean with Salt contain 3.7 times more Carbohydrate and 6.3 times more Protein than Boiled and Drained Waxgourd with Salt.
• 7 ounces of Boiled Waxgourd with Salt provide inadequate amounts of Carbohydrate and Protein
• Both Boiled and Drained Waxgourd with Salt as well as Boiled and Drained Yardlong Bean with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.