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

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Boiled Balsam-pear , Leafy Tips: 1471g

Boiled Kidney Beans have 3.7 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has average energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Boiled Kidney Beans	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	59.7% 0.96g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	75.6% 98g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	21% 15.3g	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	66.3% 25g	73.5% 28g	38g per day for Men 19-50 years
Protein	61% 34g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	198% 1779μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	860% 11mg	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	128% 512μg	324% 1294μg	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	5.25% 4.72mg	908% 818mg	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	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	1999% 2399μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	13.8% 138mg	61.8% 618mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	328% 2.96mg	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	109% 8.74mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	329% 1382mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	343% 7.9mg	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	77.6% 543mg	162% 1132mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	260% 8853mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	7.12% 264g	35.3% 1304g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Leafy Tips contain more Vitamin A, 3.4 times more Vitamin B1, 18.2 times more Vitamin B2, 6.4 times more Vitamin B3, 23.7 times more Vitamin B6, 2.5 times more Vitamin B9, 173.1 times more Vitamin C, 180.5 times more Vitamin E and 72.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Balsam-pear , Leafy Tips contain 4.5 times more Calcium, 3.5 times more Copper, 1.7 times more Iron, 8.4 times more Magnesium, 4.7 times more Manganese, 2.1 times more Phosphorus, 5.6 times more Potassium, 3.1 times more Selenium, 48.6 times more Sodium and 4.9 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Balsam-pear , Leafy Tips contain 1.4 times more Omega 3, 12.1 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.