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

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• Balsam-pear , Pods: 588g

Boiled California Red Kidney Beans have 7.3 times more energy per 100g than Balsam-pear , Pods. It has average energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	NA	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	13% 7.36g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	19.5% 0.25mg	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	15% 59.7μg	106% 424μg	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	1.08% 0.97mg	549% 494mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	22.2% 0.2mg	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	30% 2.4mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	22.8% 0.52mg	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	15.8% 110mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	1.46% 54g	15% 553g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Balsam-pear , Pods Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Balsam-pear , Pods?

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

• 100 kcal of Raw Balsam-pear , Pods contain more Vitamin A, 2.3 times more Vitamin B1, 4.7 times more Vitamin B2, 5.4 times more Vitamin B3, 7.1 times more Vitamin B5, 3 times more Vitamin B6, 7.1 times more Vitamin B9 and 510.6 times more Vitamin C than Boiled California Red Kidney Beans.
• 100 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 kcal of Raw Balsam-pear , Pods contain 2.1 times more Calcium, 2.6 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 5.2 times more Potassium, 6.8 times more Zinc and 10.2 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Balsam-pear , Pods contain similar levels of Copper and Iron per 100 calories.
• 100 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled California Red Kidney Beans have 1.3 times more Protein than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 2.2 times more Fiber than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 100 calories.