Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS White Gourd-flowered

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• White Gourd-flowered: 714g

Boiled California Red Kidney Beans have 8.9 times more energy per 100g than White Gourd-flowered . It has average energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Boiled California Red Kidney Beans	White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.045% 0.014g	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	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	18.6% 24.2g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	13% 7.36g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	22% 0.29mg	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	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	1.08% 0.97mg	80% 72mg	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	White Gourd-flowered	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	20.6% 0.19mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	18.7% 78.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	20.5% 0.47mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	31.5% 1071mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	1.46% 54g	18.4% 682g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or White Gourd-flowered ?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs White Gourd-flowered :

• 100 calories of Boiled California Red Kidney Beans have 1.4 times more Vitamin B9 than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 2 times more Vitamin B1, 3.1 times more Vitamin B2, 5.2 times more Vitamin B3, 6.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 74.5 times more Vitamin C than Boiled California Red Kidney Beans.
• 100 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs White Gourd-flowered :

• 100 calories of Boiled California Red Kidney Beans have 1.3 times more Copper and 1.7 times more Iron than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 3.5 times more Calcium, 2 times more Magnesium, 1.8 times more Manganese, 3.2 times more Potassium, 1.5 times more Selenium, 7.2 times more Zinc and 12.6 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and White Gourd-flowered contain similar levels of Phosphorus 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 2.1 times more Fiber and 1.7 times more Protein than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and White Gourd-flowered offer comparable quantities of Energy per 100 calories.
• Both Boiled California Red Kidney Beans as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 100 calories.