Comparing Nutrients in 14 ounces Boiled Balsam-pear , Pods VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Balsam-pear , Pods	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	69.6% 90g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	1.75% 1.27g	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% 7.94g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	36.6% 0.48mg	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	50.6% 202μg	129% 516μg	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	146% 131mg	5.3% 4.76mg	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	3.7% 0.56mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	107% 0.96mg	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	19% 1.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	82.3% 1.9mg	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	20.4% 143mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	37.2% 1266mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	10% 373g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods VS Boiled Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Balsam-pear , Pods versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Balsam-pear , Pods vs Boiled Red Kidney Beans:

• 14 ounces of Boiled Balsam-pear , Pods have 27.5 times more Vitamin C than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 3.1 times more Vitamin B1, 2.1 times more Vitamin B3, 2.9 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.8 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin B3
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Balsam-pear , Pods as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Balsam-pear , Pods vs Boiled Red Kidney Beans:

• 14 ounces of Boiled Balsam-pear , Pods have 1.4 times more Water than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 3.1 times more Calcium, 7.3 times more Copper, 7.7 times more Iron, 2.8 times more Magnesium, 5.5 times more Manganese, 3.9 times more Phosphorus, 1.3 times more Potassium, 6 times more Selenium and 1.4 times more Zinc than Boiled and Drained Balsam-pear , Pods.
• 14 ounces of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Balsam-pear , Pods have 6.1 times more Sugars than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 6.7 times more Energy, more Omega 3, 5.3 times more Carbohydrate, 3.7 times more Fiber and 10.3 times more Protein than Boiled and Drained Balsam-pear , Pods.
• 14 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Balsam-pear , Pods as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.