Comparing Nutrients in 100 grams Boiled Waxgourd VS Vinespinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Vinespinach	31%	11%	58%

Macro Nutrients

	Boiled Waxgourd	Vinespinach	Recommended Dietary Allowance
Energy	0.48% 14kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.34% 3.04g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	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	2.63% 1g	NA	38g per day for Men 19-50 years
Protein	0.71% 0.4g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Vinespinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.077% 0.001mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	18.5% 0.24mg	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	1% 4μg	35% 140μg	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	11.7% 10.5mg	113% 102mg	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	0.53% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Vinespinach	Recommended Dietary Allowance
Calcium	1.8% 18mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	12% 0.11mg	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	4.75% 0.38mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	2.43% 0.056mg	32% 0.74mg	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	2.43% 17mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	0.15% 5mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	7.13% 107mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd VS Vinespinach per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Waxgourd versus 100 g of Vinespinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Waxgourd vs Vinespinach:

• 100 grams of Boiled Waxgourd have 2.3 times more Vitamin B5 than Vinespinach.
• While 100 g of Raw Vinespinach contain more Vitamin A, 1.5 times more Vitamin B1, 155 times more Vitamin B2, 1.3 times more Vitamin B3, 7.5 times more Vitamin B6, 35 times more Vitamin B9 and 9.7 times more Vitamin C than Boiled and Drained Waxgourd.
• 100 grams of Boiled Waxgourd have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• 100 grams of Vinespinach have insufficient amounts of Vitamin B5
• Both Boiled and Drained Waxgourd as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Waxgourd vs Vinespinach:

• 100 grams of Boiled Waxgourd have 4.5 times more Sodium and 1.4 times more Zinc than Vinespinach.
• While 100 g of Raw Vinespinach contain 6.1 times more Calcium, 4.9 times more Copper, 3.2 times more Iron, 6.5 times more Magnesium, 13.1 times more Manganese, 3.1 times more Phosphorus and 102 times more Potassium than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Vinespinach contain similar levels of Water per 100 grams.
• 100 grams of Boiled Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Boiled and Drained Waxgourd as well as Raw Vinespinach lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Vinespinach contain 4.5 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Vinespinach offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Boiled Waxgourd provide inadequate amounts of Protein
• Both Boiled and Drained Waxgourd as well as Raw Vinespinach provide inadequate amounts of Energy in 100 grams.