Comparing Nutrients in 300 calories California Red Kidney Beans VS Boiled White Gourd-flowered

Weight per 300 calories

• California Red Kidney Beans: 91g
• Boiled White Gourd-flowered: 2000g

California Red Kidney Beans have 22 times more energy per 100g than Boiled White Gourd-flowered . It has high energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	California Red Kidney Beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.06% 0.18g	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	56.8% 73.8g	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	59.6% 22.6g	63% 24g	38g per day for Men 19-50 years
Protein	39.6% 22g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	58.5% 0.76mg	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	20% 80μg	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	189% 170mg	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	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	17.7% 177mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	57.8% 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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	57.4% 1.32mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	51.5% 1906g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Boiled White Gourd-flowered Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Boiled White Gourd-flowered ?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Boiled White Gourd-flowered :

• 300 calories of California Red Kidney Beans have 4.5 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 2.2 times more Vitamin B2, 4.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 41.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled White Gourd-flowered provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Boiled White Gourd-flowered :

• 300 calories of California Red Kidney Beans have 1.9 times more Copper, 1.7 times more Iron and 1.4 times more Phosphorus than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 2.7 times more Calcium, 1.5 times more Magnesium, 1.5 times more Manganese, 2.5 times more Potassium, 1.4 times more Selenium, 6 times more Zinc and 178.5 times more Water than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 1.8 times more Protein than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled White Gourd-flowered offer comparable quantities of Energy and Fiber per 300 calories.
• Both Raw California Red Kidney Beans as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 300 calories.