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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Boiled Red Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.4% 504kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	77.3% 29.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	13% 0.17mg	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	129% 516μg	71.4% 286μg	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	5.3% 4.76mg	370% 333mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	11% 111mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	15% 0.13mg	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	146% 11.7mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	15.4% 0.35mg	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	80.5% 564mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	7.2% 266g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Red Kidney Beans have 4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain more Vitamin A and 70 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Balsam-pear , Pods provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Red Kidney Beans as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Red Kidney Beans have 1.5 times more Calcium, 7.1 times more Copper, 6.8 times more Iron, 2.6 times more Magnesium, 5.4 times more Manganese, 4.6 times more Phosphorus, 1.4 times more Potassium, 6 times more Selenium and 1.3 times more Zinc than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain 1.4 times more Water than Boiled Red Kidney Beans.
• 14 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 7.5 times more Energy, 6.2 times more Carbohydrate, 2.6 times more Fiber and 8.7 times more Protein than Balsam-pear , Pods.
• 14 ounces of Balsam-pear , Pods provide inadequate amounts of Energy and Protein