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

Weight per 300 calories

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

Raw Red Kidney Beans have 24.1 times more energy per unit of mass than Raw White Gourd-flowered , which is high 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 Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	White Gourd-flowered	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	1.2% 0.2g	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% 54.6g	130g per day for Men 19-50 years
Sugars	NA	2.58% 1.87g	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	28% 10.7g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	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	51.8% 0.62mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Red Kidney Beans	Recommended Dietary Allowance
Calcium	55.7% 557mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	43% 0.99mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	0.28% 10.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of White Gourd-flowered have 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 Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 2.7 times more Vitamin B9 than Raw White Gourd-flowered .
• Both White Gourd-flowered and Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw White Gourd-flowered as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of White Gourd-flowered have 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 Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.4 times more Iron and 1.3 times more Phosphorus than Raw White Gourd-flowered .
• Both White Gourd-flowered and Red Kidney Beans 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 White Gourd-flowered have 1.3 times more Carbohydrate than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.3 times more Fiber and 1.5 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• Both Raw White Gourd-flowered as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.