Comparing Nutrients in 500 calories Canned Kidney Beans VS Boiled White Gourd-flowered

Weight per 500 calories

• Canned Kidney Beans: 595g
• Boiled White Gourd-flowered: 3333g

Canned Kidney Beans have 5.6 times more energy per 100g than Boiled White Gourd-flowered . It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Canned Kidney Beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	0.21% 0.067g	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	1.76% 0.3g	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	95% 123g	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	105% 40g	38g per day for Men 19-50 years
Protein	55.5% 31g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	97% 1.27mg	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	33.3% 133μg	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	315% 283mg	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	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	20.2% 202mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	96% 0.87mg	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	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	96% 2.2mg	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	62% 433mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	167% 5667mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	212% 23.3mg	11mg per day for Men 19-50 years
Water	12.6% 465g	86% 3177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Boiled White Gourd-flowered :

• Canned All Types Kidney Beans have 1.6 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 5.3 times more Vitamin B3, 5.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 39.7 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Boiled White Gourd-flowered :

• Canned All Types Kidney Beans have 1.2 times more Phosphorus and 26.4 times more Sodium than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 4 times more Calcium, 2.3 times more Magnesium, 2.2 times more Manganese, 4 times more Potassium, 8.5 times more Zinc and 6.8 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained White Gourd-flowered have similar amounts of Copper, Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have 1.6 times more Protein than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 1.4 times more Carbohydrate and 1.6 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained White Gourd-flowered have similar amounts of Energy per 500 kcal.
• Both Canned All Types Kidney Beans as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.