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

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Balsam-pear , Pods: 588g

Red Kidney Beans have 19.8 times more energy per 100g than Balsam-pear , Pods. It has high 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 - Red Kidney Beans or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	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	0.32% 0.31g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	NA	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	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	0.86% 0.62g	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	12% 4.5g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	12% 6.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	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	15% 0.18mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	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	29.2% 117μg	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	1.5% 1.34mg	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	0.42% 0.062mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	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	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	17.2% 120mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	15% 553g	3700g per day for Men 19-50 years

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

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

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

• 100 kcal of Raw Balsam-pear , Pods contain more Vitamin A, 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.8 times more Vitamin B3, 5.4 times more Vitamin B5, 2.1 times more Vitamin B6, 3.6 times more Vitamin B9 and 370 times more Vitamin C than Raw Red Kidney Beans.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw 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 Red Kidney Beans vs Balsam-pear , Pods:

• 100 kcal of Raw Balsam-pear , Pods contain 4.5 times more Calcium, 1.3 times more Iron, 2.4 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 4.3 times more Potassium, 5.7 times more Zinc and 158.6 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Balsam-pear , Pods contain similar levels of Copper per 100 calories.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Balsam-pear , Pods contain 3.7 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.