Comparing Nutrients in 7 ounces Boiled Waxgourd VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Waxgourd	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.42% 0.071g	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	33.4% 43.4g	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.15% 0.002mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	16% 0.21mg	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	36.7% 147μg	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	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	Boiled Royal Red Kidney Beans	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	57.8% 0.52mg	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	68.7% 5.5mg	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	22% 0.51mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	5.15% 191g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Boiled Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Waxgourd versus 7 oz of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Waxgourd have 8.8 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 2.8 times more Vitamin B1, 67 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 3.3 times more Vitamin B6 and 18.5 times more Vitamin B9 than Boiled and Drained Waxgourd.
• 7 ounces of Boiled Waxgourd have insufficient amounts of Vitamin B2 and Vitamin B9
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Waxgourd as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Waxgourd have 21.4 times more Sodium and 1.4 times more Water than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 2.4 times more Calcium, 11.9 times more Copper, 7.3 times more Iron, 4.2 times more Magnesium, 4.6 times more Manganese, 8.4 times more Phosphorus, 75.6 times more Potassium, 6 times more Selenium and 1.5 times more Zinc than Boiled and Drained Waxgourd.
• 7 ounces of Boiled Waxgourd lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Royal Red Kidney Beans contain 8.8 times more Energy, more Omega 3, 7.2 times more Carbohydrate, 9.3 times more Fiber and 23.7 times more Protein than Boiled and Drained Waxgourd.
• 7 ounces of Boiled Waxgourd provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Waxgourd as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.