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

Weight per 500 calories

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

Boiled California Red Kidney Beans have 7.3 times more energy per 100g than Balsam-pear , Pods. It has average energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	NA	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	83.7% 109g	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	99% 37.5g	217% 82.4g	38g per day for Men 19-50 years
Protein	65.7% 37g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	97% 1.26mg	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	74.6% 298μg	529% 2118μg	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	5.38% 4.84mg	2745% 2471mg	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

	Boiled California Red Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	26.6% 266mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	111% 1mg	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	150% 12mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	114% 2.6mg	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	79% 552mg	130% 912mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	7.3% 270g	74.7% 2766g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Raw Balsam-pear , Pods contain 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 Boiled California Red Kidney Beans as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Balsam-pear , Pods contain 2.1 times more Calcium, 2.6 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 5.2 times more Potassium, 6.8 times more Zinc and 10.2 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Balsam-pear , Pods 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 Boiled California Red Kidney Beans have 1.3 times more Protein than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 2.2 times more Fiber than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 500 calories.