Comparing Nutrients in 300 calories California Red Kidney Beans VS Boiled Balsam-pear , Pods

Weight per 300 calories

• California Red Kidney Beans: 91g
• Boiled Balsam-pear , Pods: 1579g

California Red Kidney Beans have 17.4 times more energy per 100g than Boiled Balsam-pear , Pods. It has high energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Boiled Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	California Red Kidney Beans	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	NA	42.5% 30.8g	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	59.6% 22.6g	83% 31.6g	38g per day for Men 19-50 years
Protein	39.6% 22g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	49.8% 0.65mg	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	89.5% 358μg	201% 805μg	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	4.55% 4.1mg	579% 521mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	17.7% 177mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	58% 0.52mg	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	106% 8.5mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	59% 1.36mg	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	52.6% 368mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6.3% 95mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	40% 1483g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Boiled Balsam-pear , Pods Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Boiled Balsam-pear , Pods?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Boiled Balsam-pear , Pods:

• 300 kcal of Boiled and Drained Balsam-pear , Pods contain more Vitamin A, 1.7 times more Vitamin B1, 4.2 times more Vitamin B2, 2.4 times more Vitamin B3, 4.3 times more Vitamin B5, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 127.4 times more Vitamin C than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Boiled Balsam-pear , Pods:

• 300 calories of California Red Kidney Beans have 1.2 times more Calcium, 1.9 times more Copper and 1.4 times more Iron than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 1.7 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 3.7 times more Potassium, 9.5 times more Sodium, 5.2 times more Zinc and 138.9 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 1.7 times more Protein than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 25.1 times more Omega 6, 1.3 times more Carbohydrate and 1.4 times more Fiber than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Balsam-pear , Pods offer comparable quantities of Energy per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Omega 3 in 300 calories.