Comparing Nutrients in 500 calories Boiled Balsam-pear , Pods VS Boiled Red Kidney Beans

Weight per 500 calories

• Boiled Balsam-pear , Pods: 2632g
• Boiled Red Kidney Beans: 394g

Boiled Red Kidney Beans have 6.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is average in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Balsam-pear , Pods	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	69% 89.8g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	1.74% 1.26g	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	139% 52.6g	76.7% 29g	38g per day for Men 19-50 years
Protein	39.5% 22g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	36.3% 0.47mg	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	336% 1342μg	128% 512μg	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	965% 868mg	5.25% 4.72mg	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	24.6% 3.7mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.7% 237mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	106% 0.95mg	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	125% 10mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	81.7% 1.88mg	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	135% 947mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	10.5% 158mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	67% 2472g	7.12% 264g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods or Boiled Red Kidney Beans?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Pods vs Boiled Red Kidney Beans:

• 500 calories of Boiled Balsam-pear , Pods have more Vitamin A, 2.1 times more Vitamin B1, 6.1 times more Vitamin B2, 3.2 times more Vitamin B3, 5.9 times more Vitamin B5, 2.3 times more Vitamin B6, 2.6 times more Vitamin B9, 183.8 times more Vitamin C, 31.2 times more Vitamin E and 3.8 times more Vitamin K than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Balsam-pear , Pods as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Pods vs Boiled Red Kidney Beans:

• 500 calories of Boiled Balsam-pear , Pods have 2.1 times more Calcium, 2.4 times more Magnesium, 1.2 times more Manganese, 1.7 times more Phosphorus, 5.3 times more Potassium, 20.1 times more Sodium, 4.8 times more Zinc and 9.4 times more Water than Boiled Red Kidney Beans.
• Both Boiled Balsam-pear , Pods and Boiled Red Kidney Beans contain similar levels of Copper and Iron per 500 calories.
• Both Boiled and Drained Balsam-pear , Pods as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Pods have 4.9 times more Omega 6, 1.3 times more Carbohydrate, 40.7 times more Sugars and 1.8 times more Fiber than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain more Omega 3 and 1.5 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6