Comparing Nutrients in 1 pound California Red Kidney Beans VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	California Red Kidney Beans	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	51.6% 1497kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	24% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	NA	38g per day for Men 19-50 years
Protein	197% 111g	43% 24g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	44% 395μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	68.4% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	280% 3.64mg	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	447% 1787μg	145% 581μg	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	22.7% 20.4mg	444% 399mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	88.5% 885mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	101% 0.91mg	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	530% 42.4mg	116% 9.25mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	106% 2.43mg	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	262% 1837mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	81% 2758mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Balsam-pear , Leafy Tips per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Balsam-pear , Leafy Tips:

• 1 pound of California Red Kidney Beans has 2.9 times more Vitamin B1, 1.9 times more Vitamin B3, 12.4 times more Vitamin B5 and 3.1 times more Vitamin B9 than Balsam-pear , Leafy Tips.
• While 1 lb of Raw Balsam-pear , Leafy Tips contains more Vitamin A, 1.7 times more Vitamin B2, 2 times more Vitamin B6 and 19.6 times more Vitamin C than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 pound of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Balsam-pear , Leafy Tips:

• 1 pound of California Red Kidney Beans has 2.3 times more Calcium, 5.5 times more Copper, 4.6 times more Iron, 1.9 times more Magnesium, 1.9 times more Manganese, 4.1 times more Phosphorus, 2.5 times more Potassium, 3.6 times more Selenium and 8.5 times more Zinc than Balsam-pear , Leafy Tips.
• While 1 lb of Raw Balsam-pear , Leafy Tips contains 7.6 times more Water than Raw California Red Kidney Beans.
• 1 pound of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 11 times more Energy, 18.2 times more Carbohydrate and 4.6 times more Protein than Balsam-pear , Leafy Tips.
• 1 pound of Balsam-pear , Leafy Tips provide inadequate amounts of Energy