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

Weight per 300 calories

• Boiled Red Kidney Beans: 236g
• White Gourd-flowered: 2143g

Boiled Red Kidney Beans have 9.1 times more energy per 100g than White Gourd-flowered . It has average energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Boiled Red Kidney Beans	White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	56% 72.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	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	46% 17.5g	28% 10.7g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	31.5% 0.38mg	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	66% 0.86mg	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	76.8% 307μg	32% 129μg	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	3.15% 2.83mg	240% 216mg	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	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	White Gourd-flowered	Recommended Dietary Allowance
Calcium	6.6% 66mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	62% 0.56mg	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	87% 6.94mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	61.5% 1.4mg	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	48% 335mg	39.8% 279mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.72mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	136% 15mg	11mg per day for Men 19-50 years
Water	4.27% 158g	55.3% 2047g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Red Kidney Beans have 2.4 times more Vitamin B9 than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 5 times more Vitamin B3, 6.3 times more Vitamin B5, 3 times more Vitamin B6 and 76.4 times more Vitamin C than Boiled Red Kidney Beans.
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Red Kidney Beans as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Red Kidney Beans have 1.6 times more Iron and 1.2 times more Phosphorus than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 8.4 times more Calcium, 2.2 times more Magnesium, 1.3 times more Manganese, 3.4 times more Potassium, 1.5 times more Selenium, 5.9 times more Zinc and 12.9 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and White Gourd-flowered contain similar levels of Copper per 300 calories.
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Kidney Beans have 1.6 times more Fiber and 1.5 times more Protein than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 1.3 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and White Gourd-flowered offer comparable quantities of Energy per 300 calories.
• Both Boiled Red Kidney Beans as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 300 calories.