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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Boiled Kidney Beans	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	20% 576kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	15% 19.6g	130g per day for Men 19-50 years
Sugars	2% 1.45g	12.2% 8.85g	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	76.4% 29g	24% 9.07g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	14.3% 0.19mg	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	147% 590μg	58% 231μg	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	6.05% 5.44mg	166% 150mg	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	0.91% 0.14mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	16% 159mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	16.6% 0.15mg	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	126% 10mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	17% 0.39mg	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	89.4% 626mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.5% 426g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.1 times more Vitamin B1, 2.1 times more Vitamin B3, 2.9 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.8 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 27.5 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Balsam-pear , Pods have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Boiled All Types Kidney Beans have 3.9 times more Calcium, 6.5 times more Copper, 5.8 times more Iron, 2.6 times more Magnesium, 5 times more Manganese, 3.8 times more Phosphorus, 1.3 times more Potassium, 5.5 times more Selenium and 1.3 times more Zinc than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 6.7 times more Energy, more Omega 3, 5.3 times more Carbohydrate, 3.2 times more Fiber and 10.3 times more Protein than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 6.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.