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

Weight per 300 calories

• White Gourd-flowered: 2143g
• Canned Red Kidney Beans with Liquids: 370g

Canned Red Kidney Beans Solids and Liquids have 5.8 times more energy per unit of mass than Raw White Gourd-flowered , which is average in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	White Gourd-flowered	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	42.3% 55g	130g per day for Men 19-50 years
Sugars	NA	9.45% 6.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.85g	g per day for Men 19-50 years
Fiber	28% 10.7g	42% 16g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.8% 0.62mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	22.8% 0.3mg	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	32% 129μg	21.3% 85μg	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	240% 216mg	3.3% 2.96mg	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	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	55.7% 557mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	60.5% 0.54mg	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	53.6% 4.3mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	47% 1.08mg	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	39.8% 279mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	7.8% 289g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of White Gourd-flowered have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 3.7 times more Vitamin B3, 6.8 times more Vitamin B5, 2.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 73 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Raw White Gourd-flowered as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for White Gourd-flowered vs Canned Red Kidney Beans with Liquids:

• 300 calories of White Gourd-flowered have 5.2 times more Calcium, 2.1 times more Magnesium, 1.3 times more Manganese, 3.3 times more Potassium, 6.5 times more Zinc and 7.1 times more Water than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Phosphorus and 22.1 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Canned Red Kidney Beans with Liquids contain similar levels of Copper, Iron and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

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