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

Weight per 300 calories

• White Gourd-flowered: 2143g
• Royal Red Kidney Beans: 91g

Raw Royal Red Kidney Beans have 23.5 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 Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	White Gourd-flowered	Royal 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	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	NA	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.52% 0.088g	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	41% 53g	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	28% 10.7g	59.8% 22.7g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Royal 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	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	32% 129μg	89.6% 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	240% 216mg	4.56% 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

	White Gourd-flowered	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	55.7% 557mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	101% 0.91mg	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	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	44% 1mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	0.29% 11g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of White Gourd-flowered have 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 3.6 times more Vitamin B3, 4.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 52.7 times more Vitamin C than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 2.8 times more Vitamin B9 than Raw White Gourd-flowered .
• 300 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw White Gourd-flowered as well as Raw Royal 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 Royal Red Kidney Beans:

• 300 calories of White Gourd-flowered have 4.7 times more Calcium, 1.9 times more Magnesium, 1.4 times more Manganese, 2.6 times more Potassium, 1.5 times more Selenium, 6.2 times more Zinc and 188.7 times more Water than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 1.6 times more Copper, 1.9 times more Iron and 1.3 times more Phosphorus than Raw White Gourd-flowered .
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Gourd-flowered have 1.4 times more Carbohydrate than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 2.1 times more Fiber and 1.7 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Royal Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• Both Raw White Gourd-flowered as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.