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

Weight per 300 calories

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

Raw California Red Kidney Beans have 22 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is high in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled White Gourd-flowered	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	NA	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 73.8g	42% 54.4g	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	63% 24g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	21.4% 12g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	27.8% 0.36mg	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	20% 80μg	89.5% 358μg	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	189% 170mg	4.55% 4.1mg	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

	Boiled White Gourd-flowered	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	48% 480mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	111% 1mg	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	62.5% 5mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	39.5% 0.91mg	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	37% 260mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	51.5% 1906g	0.29% 10.7g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Gourd-flowered has 1.2 times more Vitamin B1, 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.
• While Raw California Red Kidney Beans contain 4.5 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained White Gourd-flowered has 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.
• While Raw California Red Kidney Beans contain 1.9 times more Copper, 1.7 times more Iron and 1.4 times more Phosphorus than Boiled and Drained White Gourd-flowered .

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained White Gourd-flowered has 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw California Red Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.