Comparing Nutrients in 100 grams Waxgourd VS Yam

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Yam	5%	1%	94%

Macro Nutrients

	Waxgourd	Yam	Recommended Dietary Allowance
Energy	0.45% 13kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.38% 0.064g	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	21.4% 28g	130g per day for Men 19-50 years
Sugars	NA	0.69% 0.5g	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	10.8% 4.1g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.66% 0.13mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	22.5% 0.29mg	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	5.75% 23μg	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	19% 17mg	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	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Yam	Recommended Dietary Allowance
Calcium	1.9% 19mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	2.56% 0.023mg	19.8% 0.18mg	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	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	2.52% 0.058mg	17.3% 0.4mg	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	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	0.18% 6mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.6% 96g	1.9% 69.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Waxgourd VS Yam per 100 g

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

Lets compare vitamin content per 100 grams of Waxgourd vs Yam:

• 100 grams of Waxgourd have 3.4 times more Vitamin B2 than Yam.
• While 100 g of Raw Yam contain 2.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 8.4 times more Vitamin B6, 4.6 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Waxgourd.
• 100 grams of Waxgourd have insufficient amounts of Vitamin B9
• Both Raw Waxgourd as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Waxgourd vs Yam:

• 100 grams of Waxgourd have 12.3 times more Sodium, 2.5 times more Zinc and 1.4 times more Water than Yam.
• While 100 g of Raw Yam contain 7.7 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 6.8 times more Manganese, 2.9 times more Phosphorus and 136 times more Potassium than Raw Waxgourd.
• 100 grams of Waxgourd lack sufficient amounts of Potassium
• Both Raw Waxgourd as well as Raw Yam lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Yam contain 9.1 times more Energy, 9.3 times more Carbohydrate, 1.4 times more Fiber and 3.8 times more Protein than Raw Waxgourd.
• 100 grams of Waxgourd provide inadequate amounts of Energy and Protein
• Both Raw Waxgourd as well as Raw Yam provide inadequate amounts of Omega 6 in 100 grams.