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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Balsam-pear , Leafy Tips	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	NA	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	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	25.3% 33g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	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	NA	168% 64g	38g per day for Men 19-50 years
Protein	95% 53g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	97% 870μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.62mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	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	320% 1280μg	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	978% 880mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	84% 840mg	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	255% 20.4mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	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	141% 990mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	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	7.33% 110mg	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% 893g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips have more Vitamin A, 6.2 times more Vitamin B2, 1.9 times more Vitamin B3, 6.7 times more Vitamin B6 and 73.3 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Raw 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 Balsam-pear , Leafy Tips vs Boiled Kidney Beans:

• Raw Balsam-pear , Leafy Tips have 2.4 times more Calcium, 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 1.4 times more Phosphorus and 3.3 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled All Types Kidney Beans have similar amounts of Copper, Iron and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans contain 4.2 times more Energy, 6.9 times more Carbohydrate and 1.6 times more Protein than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.