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

Weight per 500 calories

• Canned Kidney Beans: 595g
• Balsam-pear , Leafy Tips: 1667g

Canned Kidney Beans have 2.8 times more energy per 100g than Balsam-pear , Leafy Tips. It has average energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Canned Kidney Beans	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	NA	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	NA	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	42% 55g	130g per day for Men 19-50 years
Sugars	15% 11g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	NA	38g per day for Men 19-50 years
Protein	55.5% 31g	158% 88.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	NA	161% 1450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	1029% 13.4mg	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	53.6% 214μg	533% 2133μg	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	7.94% 7.14mg	1630% 1467mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	20.2% 202mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	372% 3.35mg	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	87% 6.96mg	425% 34mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	337% 1417mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	388% 8.93mg	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	76.5% 536mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	298% 10133mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	12.6% 465g	40.2% 1488g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Balsam-pear , Leafy Tips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Balsam-pear , Leafy Tips?

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

• 500 kcal of Raw Balsam-pear , Leafy Tips contain 4.4 times more Vitamin B1, 19.9 times more Vitamin B2, 7.6 times more Vitamin B3, 1.3 times more Vitamin B5, 30.4 times more Vitamin B6, 10 times more Vitamin B9 and 205.3 times more Vitamin C than Canned All Types Kidney Beans.
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Kidney Beans have 9.6 times more Sodium than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 6.9 times more Calcium, 4.2 times more Copper, 4.9 times more Iron, 8.8 times more Magnesium, 8.9 times more Manganese, 3.1 times more Phosphorus, 7.2 times more Potassium, 2.8 times more Selenium, 1.8 times more Zinc and 3.2 times more Water than Canned All Types Kidney Beans.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 1.6 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 3.2 times more Fat and 2.8 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 500 calories.