Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Boiled White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	11% 321kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	10% 7.34g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	37% 20.7g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled 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	35% 0.42mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	11.6% 0.15mg	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	23% 91μg	3.97% 16μg	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	3.53% 3.18mg	37.5% 33.7mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	11.5% 115mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	11.5% 0.1mg	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	62% 4.96mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	11.4% 0.26mg	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	60% 421mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	8.36% 309g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled White Gourd-flowered per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Boiled White Gourd-flowered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Boiled White Gourd-flowered :

• 14 ounces of Canned Red Kidney Beans with Liquids have 3.7 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 5.8 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 14 oz of Boiled and Drained White Gourd-flowered contain 10.6 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled White Gourd-flowered provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 14 ounces of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Boiled White Gourd-flowered :

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.2 times more Calcium, 5.7 times more Copper, 5 times more Iron, 2.7 times more Magnesium, 4.4 times more Manganese, 8.2 times more Phosphorus, 1.5 times more Potassium, 5.5 times more Selenium and 128 times more Sodium than Boiled White Gourd-flowered .
• Both Canned Red Kidney Beans with Liquids and Boiled White Gourd-flowered contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Boiled White Gourd-flowered lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have 5.4 times more Energy, 4 times more Carbohydrate, 3.6 times more Fiber and 8.7 times more Protein than Boiled White Gourd-flowered .
• 14 ounces of Boiled White Gourd-flowered provide inadequate amounts of Energy and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 14 ounces.