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

Weight per 100 calories

• Boiled White Gourd-flowered: 667g
• Boiled Red Kidney Beans: 78.7g

Boiled Red Kidney Beans have 8.5 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is average in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled White Gourd-flowered	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.13g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	8.27% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.5% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	0.35% 0.25g	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	21% 8g	15.3% 5.83g	38g per day for Men 19-50 years
Protein	7.14% 4g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	7.27% 0.094mg	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	6.67% 26.7μg	25.6% 102μg	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	63% 56.7mg	1.05% 0.94mg	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	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 160mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	21% 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	21% 1.67mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	16.3% 0.38mg	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	12.4% 86.7mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	33.3% 1133mg	9.33% 317mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	0.1% 1.57mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.67mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	17% 635g	1.42% 52.7g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Boiled White Gourd-flowered have 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 5.7 times more Vitamin B3, 5.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 60 times more Vitamin C than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 3.8 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
• 100 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained White Gourd-flowered as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled White Gourd-flowered have 7.3 times more Calcium, 2.1 times more Magnesium, 3.6 times more Potassium, 1.4 times more Selenium, 5.5 times more Zinc and 12.1 times more Water than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 1.4 times more Iron and 1.3 times more Phosphorus than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Boiled Red Kidney Beans contain similar levels of Copper and Manganese per 100 calories.
• 100 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled White Gourd-flowered have 1.4 times more Carbohydrate and 1.4 times more Fiber than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 1.7 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Boiled Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• Both Boiled and Drained White Gourd-flowered as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.