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

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	43.8% 1270kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	NA	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	28.5% 37g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	73.7% 28g	38g per day for Men 19-50 years
Protein	155% 86.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	33% 0.43mg	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	325% 1300μg	180% 720μg	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	13.3% 12mg	933% 840mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	35% 350mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	37.8% 0.34mg	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	278% 22mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	38.7% 0.89mg	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	197% 1380mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	87% 2960mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	18% 669g	25.4% 940g	3700g per day for Men 19-50 years

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

• Boiled All Types 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 Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain more Vitamin A and 70 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Balsam-pear , Pods have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled All Types Kidney Beans have 1.8 times more Calcium, 6.4 times more Copper, 5.2 times more Iron, 2.5 times more Magnesium, 4.8 times more Manganese, 4.5 times more Phosphorus, 1.4 times more Potassium, 5.5 times more Selenium and 1.3 times more Zinc than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 7.5 times more Energy, 6.2 times more Carbohydrate, 2.3 times more Fiber and 8.7 times more Protein than Raw Balsam-pear , Pods.
• Both Boiled All Types Kidney Beans as well as Raw Balsam-pear , Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.