Comparing Nutrients in 100 grams Waxgourd VS Boiled Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Boiled Young Winged Beans	53%	15%	32%

Macro Nutrients

	Waxgourd	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	0.45% 13kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.3% 3g	2.47% 3.2g	130g per day for Men 19-50 years
Sugars	NA	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	7.63% 2.9g	NA	38g per day for Men 19-50 years
Protein	0.71% 0.4g	9.5% 5.3g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	7.17% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.66% 0.13mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	6.3% 0.082mg	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	1.25% 5μg	8.75% 35μg	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	14.4% 13mg	11% 9.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	1.9% 19mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	2.56% 0.023mg	4.1% 0.037mg	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	5% 0.4mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	2.52% 0.058mg	6.87% 0.16mg	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	2.7% 19mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	0.18% 6mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Waxgourd vs Boiled Young Winged Beans:

• Raw Waxgourd has 1.5 times more Vitamin B2, 3.2 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Young Winged Beans.
• While Boiled and Drained Young Winged Beans contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Waxgourd.
• Both Raw Waxgourd as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Waxgourd vs Boiled Young Winged Beans:

• Raw Waxgourd has 27.8 times more Sodium and 2.2 times more Zinc than Boiled and Drained Young Winged Beans.
• While Boiled and Drained Young Winged Beans contain 3.2 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 45.7 times more Potassium and 5.5 times more Selenium than Raw Waxgourd.
• Both Raw Waxgourd and Boiled and Drained Young Winged Beans have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Young Winged Beans contain 2.9 times more Energy and 13.3 times more Protein than Raw Waxgourd.
• Both Raw Waxgourd and Boiled and Drained Young Winged Beans have similar amounts of Carbohydrate per 100 g.
• Both Raw Waxgourd as well as Boiled and Drained Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.