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

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 4.9 times more energy per unit of mass than Raw Balsam-pear , Pods, which is average in comparison to other foods. Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 500 calories - Balsam-pear , Pods or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Balsam-pear , Pods	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	NA	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	217% 82.4g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	34% 0.44mg	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	529% 2118μg	53.6% 214μg	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	2745% 2471mg	7.94% 7.14mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	56% 559mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	89.3% 0.8mg	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	158% 12.6mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	43.5% 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	130% 912mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	12.6% 465g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 1.7 times more Vitamin B1, 3.9 times more Vitamin B2, 4.8 times more Vitamin B3, 7.6 times more Vitamin B5, 2.9 times more Vitamin B6, 9.9 times more Vitamin B9 and 345.9 times more Vitamin C than Canned All Types Kidney Beans.
• Both Raw Balsam-pear , Pods as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Balsam-pear , Pods have 2.8 times more Calcium, 1.2 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus, 6.2 times more Potassium, 8.6 times more Zinc and 6 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 12 times more Sodium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Canned All Types Kidney Beans have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Balsam-pear , Pods have 1.4 times more Fat, 1.3 times more Carbohydrate and 3.2 times more Fiber than Canned All Types Kidney Beans.
• Both Raw Balsam-pear , Pods and Canned All Types Kidney Beans have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Balsam-pear , Pods as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.