Comparing Nutrients in 500 calories Canned Red Kidney Beans with Liquids VS Boiled White Gourd-flowered with Salt

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Boiled White Gourd-flowered with Salt: 3846g

Canned Red Kidney Beans with Liquids have 6.2 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	92% 119g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	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	% 11.4g	NA	g per day for Men 19-50 years
Fiber	70% 26.5g	121% 46g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	112% 1.46mg	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	35.5% 142μg	38.5% 154μg	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	5.5% 4.94mg	363% 327mg	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	0.82% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	18% 179mg	92% 923mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	96% 7.7mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	101% 423mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	110% 2.54mg	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	93% 654mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	192% 6538mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	610% 9154mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	245% 27mg	11mg per day for Men 19-50 years
Water	13% 481g	99% 3666g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Boiled White Gourd-flowered With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Boiled White Gourd-flowered with Salt?

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

• 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.7 times more Vitamin B1, 2 times more Vitamin B2, 4.9 times more Vitamin B3, 6.9 times more Vitamin B5, 3 times more Vitamin B6 and 66.2 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Red Kidney Beans with Liquids have 1.3 times more Phosphorus than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 5.2 times more Calcium, 2.3 times more Magnesium, 1.4 times more Manganese, 4.1 times more Potassium, 5.8 times more Sodium, 7 times more Zinc and 7.6 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled White Gourd-flowered with Salt contain similar levels of Copper, Iron and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Red Kidney Beans with Liquids have 1.4 times more Protein than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.3 times more Carbohydrate and 1.7 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy per 500 calories.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 500 calories.