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

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Canned Kidney Beans: 119g

Canned All Types Kidney Beans have 4.9 times more energy per unit of mass than Raw Balsam-pear , Pods, which is average in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	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	1.03% 1g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	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	16.7% 21.8g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	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	43.3% 16.5g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	106% 424μg	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	549% 494mg	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	NA	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.07% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11% 112mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	31.6% 2.53mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	26% 182mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	15% 553g	2.5% 93g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 1.7 times more Vitamin B1, 3.9 times more Vitamin B2, 4.8 times more Vitamin B3, 7.6 times more Vitamin B5, 2.9 times more Vitamin B6, 9.9 times more Vitamin B9 and 345.9 times more Vitamin C than Canned All Types Kidney Beans.
• Both Raw 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 Balsam-pear , Pods vs Canned Kidney Beans:

• Raw Balsam-pear , Pods have 2.8 times more Calcium, 1.2 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus, 6.2 times more Potassium, 8.6 times more Zinc and 6 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 12 times more Sodium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Canned All Types Kidney Beans have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Balsam-pear , Pods have 1.4 times more Fat, 1.3 times more Carbohydrate and 3.2 times more Fiber than Canned All Types Kidney Beans.
• Both Raw Balsam-pear , Pods and Canned All Types Kidney Beans have similar amounts of Energy and Protein per 100 kcal.
• Both Raw Balsam-pear , Pods as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.