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

Macros Ratio

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

Macro Nutrients

	Boiled Waxgourd	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.13% 0.19g	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	89% 116g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.15% 0.002mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	60.4% 0.79mg	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	195% 780μg	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	9.92% 8.93mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	220% 2mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	5.15% 191g	0.64% 23.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Waxgourd versus 7 oz of 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 Royal Red Kidney Beans:

• 7 ounces of Boiled Waxgourd have 2.3 times more Vitamin C than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 11.5 times more Vitamin B1, 240 times more Vitamin B2, 5.5 times more Vitamin B3, 6.4 times more Vitamin B5, 12.4 times more Vitamin B6 and 98.3 times more Vitamin B9 than Boiled and Drained Waxgourd.
• 7 ounces of Boiled Waxgourd have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled and Drained Waxgourd as well as Raw 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 Royal Red Kidney Beans:

• 7 ounces of Boiled Waxgourd have 8.2 times more Sodium and 8.1 times more Water than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 7.3 times more Calcium, 45.5 times more Copper, 22.9 times more Iron, 13.8 times more Magnesium, 19.8 times more Manganese, 23.9 times more Phosphorus, 269.2 times more Potassium, 16 times more Selenium and 4.5 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 Raw Royal Red Kidney Beans contain 23.5 times more Energy, more Omega 3, 19.2 times more Carbohydrate, 24.9 times more Fiber and 63.3 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 Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.