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

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 7.3 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.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Balsam-pear , Pods	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.081g	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	69.5% 90g	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	217% 82.4g	99% 37.5g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	32.3% 0.42mg	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	74.6% 298μg	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	5.38% 4.84mg	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

	Balsam-pear , Pods	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	56% 559mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	129% 1.17mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	55.8% 1.3mg	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	79% 552mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	7.3% 270g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Balsam-pear , Pods have more Vitamin A, 2.3 times more Vitamin B1, 4.7 times more Vitamin B2, 5.4 times more Vitamin B3, 7.1 times more Vitamin B5, 3 times more Vitamin B6, 7.1 times more Vitamin B9 and 510.6 times more Vitamin C than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Balsam-pear , Pods as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Balsam-pear , Pods have 2.1 times more Calcium, 2.6 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 5.2 times more Potassium, 1.2 times more Selenium, 6.8 times more Zinc and 10.2 times more Water than Boiled California Red Kidney Beans.
• Both Balsam-pear , Pods and Boiled California Red Kidney Beans contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Balsam-pear , Pods have 1.2 times more Carbohydrate and 2.2 times more Fiber than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.3 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.