Comparing Nutrients in 14 ounces WaxgourdVS Young Winged Beans

Macros Ratio

Protein Fat Carbs

Waxgourd

10%

12%

78%

Young Winged Beans

53%

15%

32%

14 oz ▼

Macro Nutrients

Waxgourdvs Young Winged Beans

1.78%51.6kcal

Energy

6.7%194kcal

51.6 kcalvs194 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.82%0.79g

Fat

3.56%3.45g

0.79 gvs3.45 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.2%0.064g

Saturated Fat

2.95%0.94g

0.064 gvs0.94 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

5.7%0.091g

NA gvs0.091 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.03%0.35g

Omega 6

3.83%0.65g

0.35 gvs0.65 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.16%12g

Carbohydrate

13%17g

12 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.3%11.5g

Fiber

11.5 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.83%1.6g

Protein

49.3%27.6g

1.6 gvs27.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Waxgourdvs Young Winged Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.2%0.16mg

Vitamin B1

46.3%0.56mg

Thiamine

0.16 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33.6%0.44mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.44 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.92%1.6mg

Vitamin B3

22.3%3.57mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs3.57 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.6%0.53mg

Vitamin B5

4.7%0.23mg

Pantothenic acid

0.53 mgvs0.23 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.7%0.14mg

Vitamin B6

34.5%0.45mg

Pyridoxine

0.14 mgvs0.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.96%20μg

Vitamin B9

65.5%262μg

Folates and Folic Acid

20 μgvs262 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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57.3%51.6mg

Vitamin C

80.7%72.6mg

Ascorbic acid

51.6 mgvs72.6 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Waxgourdvs Young Winged Beans

7.54%75.4mg

Calcium

33.3%333mg

75.4 mgvs333 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10%0.091mg

Copper

22.5%0.2mg

0.091 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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20%1.6mg

Iron

74.4%5.95mg

1.6 mgvs5.95 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg

Magnesium

32%135mg

39.7 mgvs135 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10%0.23mg

Manganese

37.6%0.87mg

0.23 mgvs0.87 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.8%75.4mg

Phosphorus

21%147mg

75.4 mgvs147 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.7%24mg

Potassium

26%885mg

24 mgvs885 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg

Selenium

11%5.95μg

0.79 μgvs5.95 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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29.4%441mg

Sodium

1.06%16mg

441 mgvs16 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22%2.42mg

Zinc

14%1.55mg

2.42 mgvs1.55 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.3%381g

Water

9.34%345g

381 gvs345 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Waxgourd vs Young Winged Beans:

Raw Waxgourd has 2.3 times more Vitamin B5 than Raw Young Winged Beans.
While Raw Young Winged Beans contain 3.5 times more Vitamin B1, 2.3 times more Vitamin B3, 3.2 times more Vitamin B6, 13.2 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Waxgourd.
Both Raw Waxgourd and Raw Young Winged Beans have similar amounts of Vitamin B2 per 14 oz.
Both Raw Waxgourd as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Waxgourd vs Young Winged Beans:

Raw Waxgourd has 27.8 times more Sodium and 1.6 times more Zinc than Raw Young Winged Beans.
While Raw Young Winged Beans contain 4.4 times more Calcium, 2.2 times more Copper, 3.8 times more Iron, 3.4 times more Magnesium, 3.8 times more Manganese, 1.9 times more Phosphorus, 37.2 times more Potassium and 7.5 times more Selenium than Raw Waxgourd.
Both Raw Waxgourd and Raw Young Winged Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Young Winged Beans contain 3.8 times more Energy, 1.4 times more Carbohydrate and 17.4 times more Protein than Raw Waxgourd.
Both Raw Waxgourd as well as Raw Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

WaxgourdVS Boiled WaxgourdYoung Winged BeansVS Boiled WaxgourdWaxgourdVS Boiled Young Winged BeansYoung Winged BeansVS Boiled Young Winged Beans

Compare Foods

Comparing Nutrients in 14 ounces WaxgourdVS Young Winged Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: