Comparing Nutrients in 100 calories Boiled Balsam-pear , Pods VS Canned Kidney Beans

Weight per 100 calories

• Boiled Balsam-pear , Pods: 526g
• Canned Kidney Beans: 119g

Canned All Types Kidney Beans have 4.4 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is average in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Pods or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Balsam-pear , Pods	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	14% 10.3g	3.04% 2.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	6.78% 0.088mg	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	67% 268μg	10.7% 43μg	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	193% 174mg	1.6% 1.43mg	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	4.9% 0.74mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	4.07% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	18% 0.16mg	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	25% 2mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	8.7% 0.2mg	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	27% 189mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	13.4% 494g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Pods vs Canned Kidney Beans:

• Boiled and Drained Balsam-pear , Pods have 1.9 times more Vitamin B1, 4.6 times more Vitamin B2, 3 times more Vitamin B3, 6.2 times more Vitamin B5, 2.4 times more Vitamin B6, 6.3 times more Vitamin B9, 121.6 times more Vitamin C, 30.9 times more Vitamin E and 5.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Boiled and Drained Balsam-pear , Pods as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Balsam-pear , Pods vs Canned Kidney Beans:

• Boiled and Drained Balsam-pear , Pods have 1.4 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 6 times more Potassium, 7.4 times more Zinc and 5.3 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.2 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Canned All Types Kidney Beans have similar amounts of Calcium, Copper and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Balsam-pear , Pods have 3.3 times more Omega 6, 1.3 times more Carbohydrate, 4.7 times more Sugars and 2.1 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 and 1.4 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Canned All Types Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.