Comparing Nutrients in 7 ounces Boiled Waxgourd VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Waxgourd	Canned Kidney Beans	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.64% 6.03g	22% 28.8g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	5.22% 2g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Canned Kidney Beans	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.15% 0.002mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	11.3% 0.15mg	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	18% 71.4μg	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	2.65% 2.4mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	29.8% 0.27mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	14.5% 0.33mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	5.15% 191g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Waxgourd vs Canned Kidney Beans:

• Boiled and Drained Waxgourd has 8.8 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Vitamin B1, 51 times more Vitamin B2, 2.3 times more Vitamin B6, 9 times more Vitamin B9 and 1.5 times more Vitamin K than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Boiled and Drained Waxgourd as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Waxgourd vs Canned Kidney Beans:

• Boiled and Drained Waxgourd has 1.3 times more Zinc and 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Calcium, 6.1 times more Copper, 3.1 times more Iron, 2.7 times more Magnesium, 3 times more Manganese, 5.3 times more Phosphorus, 47.4 times more Potassium, 4.5 times more Selenium and 2.8 times more Sodium than Boiled and Drained Waxgourd.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans contain 6 times more Energy, more Omega 3, 4.8 times more Carbohydrate, 1.6 times more Sugars, 4.3 times more Fiber and 13.1 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.