Comparing Nutrients in 100 grams WaxgourdVS Young Winged Beans

Macros Ratio

Protein Fat Carbs

Waxgourd

10%

12%

78%

Young Winged Beans

53%

15%

32%

100 g ▼

Macro Nutrients

Waxgourdvs Young Winged Beans

0.45%13kcal

Energy

1.7%49kcal

13 kcalvs49 kcal

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

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0.21%0.2g

Fat

0.9%0.87g

0.2 gvs0.87 g

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

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0.05%0.016g

Saturated Fat

0.74%0.24g

0.016 gvs0.24 g

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

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Omega 3

1.44%0.023g

NA gvs0.023 g

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

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0.51%0.087g

Omega 6

0.96%0.16g

0.087 gvs0.16 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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2.3%3g

Carbohydrate

3.3%4.3g

3 gvs4.3 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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7.63%2.9g

Fiber

2.9 gvsNA g

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

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0.71%0.4g

Protein

12.4%6.95g

0.4 gvs6.95 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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3.33%0.04mg

Vitamin B1

11.7%0.14mg

Thiamine

0.04 mgvs0.14 mg

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

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8.46%0.11mg

Vitamin B2

7.7%0.1mg

Riboflavin

0.11 mgvs0.1 mg

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

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2.5%0.4mg

Vitamin B3

5.63%0.9mg

Niacin, nicotinic acid, niacinamide

0.4 mgvs0.9 mg

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

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2.66%0.13mg

Vitamin B5

1.18%0.059mg

Pantothenic acid

0.13 mgvs0.059 mg

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

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2.7%0.035mg

Vitamin B6

8.7%0.11mg

Pyridoxine

0.035 mgvs0.11 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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1.25%5μg

Vitamin B9

16.5%66μg

Folates and Folic Acid

5 μgvs66 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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14.4%13mg

Vitamin C

20.3%18.3mg

Ascorbic acid

13 mgvs18.3 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

1.9%19mg

Calcium

8.4%84mg

19 mgvs84 mg

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

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2.56%0.023mg

Copper

5.67%0.051mg

0.023 mgvs0.051 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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5%0.4mg

Iron

18.8%1.5mg

0.4 mgvs1.5 mg

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

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2.4%10mg

Magnesium

8.1%34mg

10 mgvs34 mg

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

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2.52%0.058mg

Manganese

9.48%0.22mg

0.058 mgvs0.22 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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2.7%19mg

Phosphorus

5.3%37mg

19 mgvs37 mg

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

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0.18%6mg

Potassium

6.56%223mg

6 mgvs223 mg

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

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0.36%0.2μg

Selenium

2.73%1.5μg

0.2 μgvs1.5 μg

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

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7.4%111mg

Sodium

0.27%4mg

111 mgvs4 mg

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

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5.55%0.61mg

Zinc

3.55%0.39mg

0.61 mgvs0.39 mg

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

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2.6%96g

Water

2.35%87g

96 gvs87 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Raw Waxgourd as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.

Compare more foods per 100 g:

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

Compare Foods

Comparing Nutrients in 100 grams WaxgourdVS Young Winged Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: