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

Weight per 300 calories

• Red Kidney Beans: 89g
• White Gourd-flowered: 2143g

Red Kidney Beans have 24.1 times more energy per 100g than White Gourd-flowered . It has high 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 - Red Kidney Beans or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	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	0.97% 0.94g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	42% 54.6g	56% 72.6g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	35.6% 13.5g	28% 10.7g	38g per day for Men 19-50 years
Protein	36% 20g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	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	45% 0.54mg	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	White Gourd-flowered	Recommended Dietary Allowance
Calcium	7.4% 74mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	39.8% 279mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	55.3% 2047g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Red Kidney Beans have 2.7 times more Vitamin B9 than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 2.5 times more Vitamin B2, 3.7 times more Vitamin B3, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 54 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and White Gourd-flowered provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw 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 Red Kidney Beans vs White Gourd-flowered :

• 300 calories of Red Kidney Beans have 1.4 times more Iron and 1.3 times more Phosphorus than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 7.5 times more Calcium, 1.9 times more Magnesium, 1.4 times more Manganese, 2.7 times more Potassium, 1.5 times more Selenium, 6 times more Zinc and 195.7 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and White Gourd-flowered contain similar levels of Copper per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 1.3 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 Raw Red Kidney Beans.
• Both Red Kidney Beans and White Gourd-flowered offer comparable quantities of Energy per 300 calories.
• Both Raw Red Kidney Beans as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 300 calories.