Comparing Nutrients in 100 calories Boiled Waxgourd with SaltVS Boiled Young Winged Bean with Salt

Weight per 100 calories

Boiled Waxgourd with Salt

909g

Boiled Young Winged Bean with Salt

270g

Boiled and Drained Young Winged Bean with Salt has 3.4 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is low in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Waxgourd with Salt or Boiled Young Winged Bean with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt

12%

14%

74%

Boiled Young Winged Bean with Salt

53%

15%

32%

100 kcal ▼

Macro Nutrients

Boiled Waxgourd with Saltvs Boiled Young Winged Bean with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Vegetables rich in Energy

1.87%1.8g

Fat

1.84%1.8g

1.8 gvs1.8 g

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

Find Vegetables rich in Fat

0.45%0.15g

Saturated Fat

0.85%0.27g

0.15 gvs0.27 g

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

Find Vegetables rich in Saturated Fat

Omega 3

3.55%0.057g

NA gvs0.057 g

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

Find Vegetables rich in Omega 3

4.7%0.8g

Omega 6

2.5%0.42g

0.8 gvs0.42 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

17%22.3g

Carbohydrate

6.67%8.68g

22.3 gvs8.68 g

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

Find Vegetables rich in Carbohydrate

14.8%10.7g

Sugars

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

10.7 gvsNA g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

24%9.1g

Fiber

9.1 gvsNA g

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

Find Vegetables rich in Fiber

6.5%3.64g

Protein

25.6%14.4g

3.64 gvs14.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Waxgourd with Saltvs Boiled Young Winged Bean with Salt

0%0μg

Vitamin A

1.2%11μg

RAE, retinol activity equivalents

0 μgvs11 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

25.8%0.31mg

Vitamin B1

19.4%0.23mg

Thiamine

0.31 mgvs0.23 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

0.7%0.009mg

Vitamin B2

15%0.19mg

Riboflavin

0.009 mgvs0.19 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

22%3.5mg

Vitamin B3

11%1.76mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs1.76 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

22%1.1mg

Vitamin B5

2.2%0.11mg

Pantothenic acid

1.1 mgvs0.11 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

22.4%0.29mg

Vitamin B6

17%0.22mg

Pyridoxine

0.29 mgvs0.22 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

9.1%36.4μg

Vitamin B9

23.6%95μg

Folates and Folic Acid

36.4 μgvs95 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

106%95mg

Vitamin C

29.4%26.5mg

Ascorbic acid

95 mgvs26.5 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

4.85%0.73mg

Vitamin E

Tocopherols and Tocotrienols

0.73 mgvsNA mg

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

Find Vegetables rich in Vitamin E

21.2%25.5μg

Vitamin K

Phytomenadione or phylloquinone

25.5 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Waxgourd with Saltvs Boiled Young Winged Bean with Salt

16.4%164mg

Calcium

16.5%165mg

164 mgvs165 mg

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

Find Vegetables rich in Calcium

22.2%0.2mg

Copper

11%0.1mg

0.2 mgvs0.1 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

43%3.45mg

Iron

37%2.95mg

3.45 mgvs2.95 mg

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

Find Vegetables rich in Iron

21.6%91mg

Magnesium

19.3%81mg

91 mgvs81 mg

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

Find Vegetables rich in Magnesium

22%0.51mg

Manganese

18.6%0.43mg

0.51 mgvs0.43 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

22%155mg

Phosphorus

9.65%67.6mg

155 mgvs67.6 mg

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

Find Vegetables rich in Phosphorus

1.34%45.5mg

Potassium

21.8%741mg

45.5 mgvs741 mg

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

Find Vegetables rich in Potassium

3.3%1.8μg

Selenium

5.4%2.97μg

1.8 μgvs2.97 μg

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

Find Vegetables rich in Selenium

208%3118mg

Sodium

43.2%649mg

3118 mgvs649 mg

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

Find Vegetables rich in Sodium

48.8%5.36mg

Zinc

6.88%0.76mg

5.36 mgvs0.76 mg

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

Find Vegetables rich in Zinc

23.6%873g

Water

6.6%244g

873 gvs244 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 100 calories of Boiled Waxgourd with Salt vs Boiled Young Winged Bean with Salt:

Boiled and Drained Waxgourd with Salt has 1.3 times more Vitamin B1, 2 times more Vitamin B3, 9.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled and Drained Young Winged Bean with Salt.
While Boiled and Drained Young Winged Bean with Salt contains more Vitamin A, 21.4 times more Vitamin B2 and 2.6 times more Vitamin B9 than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt as well as Boiled and Drained Young Winged Bean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Waxgourd with Salt vs Boiled Young Winged Bean with Salt:

Boiled and Drained Waxgourd with Salt has 2 times more Copper, 2.3 times more Phosphorus, 4.8 times more Sodium, 7.1 times more Zinc and 3.6 times more Water than Boiled and Drained Young Winged Bean with Salt.
While Boiled and Drained Young Winged Bean with Salt contains 16.3 times more Potassium and 1.6 times more Selenium than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Boiled and Drained Young Winged Bean with Salt have similar amounts of Calcium, Iron, Magnesium and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Waxgourd with Salt has 1.9 times more Omega 6 and 2.6 times more Carbohydrate than Boiled and Drained Young Winged Bean with Salt.
While Boiled and Drained Young Winged Bean with Salt contains 3.9 times more Protein than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Boiled and Drained Young Winged Bean with Salt have similar amounts of Energy and Fat per 100 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Boiled and Drained Young Winged Bean with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Waxgourd with SaltVS Cooked Yam, Boiled, Drained, Or Baked with SaltBoiled Young Winged Bean with SaltVS Cooked Yam, Boiled, Drained, Or Baked with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled Waxgourd with SaltVS Boiled Young Winged Bean with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Waxgourd with Salt or Boiled Young Winged Bean with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: