Comparing Nutrients in 7 ounces WaxgourdVS Boiled Waxgourd

Macros Ratio

Protein Fat Carbs

Waxgourd

10%

12%

78%

Boiled Waxgourd

10%

12%

78%

7 oz ▼

Macro Nutrients

Waxgourdvs Boiled Waxgourd

0.89%25.8kcal

Energy

0.96%27.8kcal

25.8 kcalvs27.8 kcal

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

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0.41%0.4g

Fat

0.41%0.4g

0.4 gvs0.4 g

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

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0.099%0.032g

Saturated Fat

0.099%0.032g

0.032 gvs0.032 g

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

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Omega 3

0%0g

NA gvs0 g

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

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1%0.17g

Omega 6

1.03%0.17g

0.17 gvs0.17 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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4.58%5.95g

Carbohydrate

4.64%6.03g

5.95 gvs6.03 g

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

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Sugars

3.23%2.34g

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

NA gvs2.34 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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15%5.75g

Fiber

5.22%2g

5.75 gvs2 g

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

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1.4%0.79g

Protein

1.4%0.79g

0.79 gvs0.79 g

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

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Vitamins

Waxgourdvs Boiled Waxgourd

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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6.6%0.079mg

Vitamin B1

5.62%0.067mg

Thiamine

0.079 mgvs0.067 mg

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

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16.8%0.22mg

Vitamin B2

0.15%0.002mg

Riboflavin

0.22 mgvs0.002 mg

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

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4.96%0.79mg

Vitamin B3

4.76%0.76mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs0.76 mg

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

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5.28%0.26mg

Vitamin B5

4.8%0.24mg

Pantothenic acid

0.26 mgvs0.24 mg

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

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5.34%0.069mg

Vitamin B6

4.9%0.064mg

Pyridoxine

0.069 mgvs0.064 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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2.5%9.92μg

Vitamin B9

2%7.94μg

Folates and Folic Acid

9.92 μgvs7.94 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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28.7%25.8mg

Vitamin C

23%21mg

Ascorbic acid

25.8 mgvs21 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

1.06%0.16mg

Tocopherols and Tocotrienols

NA mgvs0.16 mg

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

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Vitamin K

4.63%5.56μg

Phytomenadione or phylloquinone

NA μgvs5.56 μg

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

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Minerals

Waxgourdvs Boiled Waxgourd

3.77%37.7mg

Calcium

3.57%35.7mg

37.7 mgvs35.7 mg

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

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5.07%0.046mg

Copper

4.85%0.044mg

0.046 mgvs0.044 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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9.92%0.79mg

Iron

9.43%0.75mg

0.79 mgvs0.75 mg

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

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4.72%20mg

Magnesium

4.72%20mg

20 mgvs20 mg

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

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5%0.12mg

Manganese

4.83%0.11mg

0.12 mgvs0.11 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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5.4%37.7mg

Phosphorus

4.8%33.7mg

37.7 mgvs33.7 mg

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

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0.35%12mg

Potassium

0.29%9.92mg

12 mgvs9.92 mg

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

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0.72%0.4μg

Selenium

0.72%0.4μg

0.4 μgvs0.4 μg

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

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14.7%220mg

Sodium

14%212mg

220 mgvs212 mg

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

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11%1.2mg

Zinc

10.6%1.17mg

1.2 mgvs1.17 mg

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

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5.15%191g

Water

5.15%191g

191 gvs191 g

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

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Lets compare vitamin content per 7 ounces of Waxgourd vs Boiled Waxgourd:

Raw Waxgourd has 110 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Waxgourd.
Both Raw Waxgourd and Boiled and Drained Waxgourd have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
Both Raw Waxgourd as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Waxgourd vs Boiled Waxgourd:

Both Raw Waxgourd and Boiled and Drained Waxgourd have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Sodium, Zinc and Water per 7 oz.
Both Raw Waxgourd as well as Boiled and Drained Waxgourd have insufficient amounts of Potassium and Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Waxgourd has 2.9 times more Fiber than Boiled and Drained Waxgourd.
Both Raw Waxgourd and Boiled and Drained Waxgourd have similar amounts of Carbohydrate per 7 oz.
Both Raw Waxgourd as well as Boiled and Drained Waxgourd have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 7 oz.

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WaxgourdVS Young Winged BeansBoiled WaxgourdVS Young Winged Beans

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Comparing Nutrients in 7 ounces WaxgourdVS Boiled Waxgourd

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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