Comparing Nutrients in 1 kilogram Boiled Balsam-pear , Leafy Tips VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	11.7% 340kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	175% 228g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	4.4% 3.2g	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	50% 19g	168% 64g	38g per day for Men 19-50 years
Protein	64.3% 36g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	134% 1210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	585% 7.6mg	92% 1.2mg	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	220% 880μg	325% 1300μg	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	618% 556mg	13.3% 12mg	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	97% 14.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1359% 1631μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	42% 420mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	240% 2.16mg	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	128% 10mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	187% 4.3mg	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	110% 770mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	177% 6020mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	91% 10mg	11mg per day for Men 19-50 years
Water	24% 887g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Balsam-pear , Leafy Tips vs Boiled Kidney Beans:

• Boiled and Drained Balsam-pear , Leafy Tips have more Vitamin A, 4.9 times more Vitamin B2, 1.7 times more Vitamin B3, 6.3 times more Vitamin B6, 46.3 times more Vitamin C, 48.3 times more Vitamin E and 19.4 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.7 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Balsam-pear , Leafy Tips vs Boiled Kidney Beans:

• Boiled and Drained Balsam-pear , Leafy Tips have 2.2 times more Magnesium, 1.2 times more Manganese, 1.5 times more Potassium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Iron, 1.8 times more Phosphorus and 3.3 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled All Types Kidney Beans have similar amounts of Calcium, Copper and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Balsam-pear , Leafy Tips have 3.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.7 times more Energy, 2.6 times more Omega 3, 3.4 times more Carbohydrate, 3.4 times more Fiber and 2.4 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.