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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Boiled White Gourd-flowered: 3333g

California Red Kidney Beans have 22 times more energy per 100g than Boiled White Gourd-flowered . It has high energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	California Red 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	0.39% 0.38g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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	69.7% 91g	95% 123g	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% 37.7g	105% 40g	38g per day for Men 19-50 years
Protein	66% 37g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	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

	California Red Kidney Beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	29.5% 295mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	177% 14mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	87.7% 614mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	167% 5667mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	212% 23.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	86% 3177g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Boiled White Gourd-flowered Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Boiled White Gourd-flowered ?

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

• 500 calories of California Red Kidney Beans have 4.5 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 2.2 times more Vitamin B2, 4.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 41.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled White Gourd-flowered provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of California Red Kidney Beans have 1.9 times more Copper, 1.7 times more Iron and 1.4 times more Phosphorus than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 2.7 times more Calcium, 1.5 times more Magnesium, 1.5 times more Manganese, 2.5 times more Potassium, 1.4 times more Selenium, 6 times more Zinc and 178.5 times more Water than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.8 times more Protein than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled White Gourd-flowered offer comparable quantities of Energy and Fiber per 500 calories.
• Both Raw California Red Kidney Beans as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.