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

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Boiled White Gourd-flowered: 3333g

Canned Red Kidney Beans with Liquids have 5.4 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.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.21% 0.067g	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	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	70.4% 92g	95% 123g	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	105% 40g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	54.5% 0.65mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	35.5% 142μg	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	5.5% 4.94mg	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	0.82% 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	Recommended Dietary Allowance
Calcium	18% 179mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	96% 7.7mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	93% 654mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	167% 5667mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	212% 23.3mg	11mg per day for Men 19-50 years
Water	13% 481g	86% 3177g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Boiled and Drained White Gourd-flowered contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 4.3 times more Vitamin B3, 6 times more Vitamin B5, 2.6 times more Vitamin B6 and 57.4 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled White Gourd-flowered 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 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 :

• 500 calories of Canned Red Kidney Beans with Liquids have 1.5 times more Phosphorus and 23.7 times more Sodium than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 4.5 times more Calcium, 2 times more Magnesium, 3.5 times more Potassium, 6.1 times more Zinc and 6.6 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled White Gourd-flowered contain similar levels of Copper, Iron, Manganese and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Red Kidney Beans with Liquids have 1.6 times more Protein than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 1.3 times more Carbohydrate and 1.5 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled White Gourd-flowered 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 provide inadequate amounts of Omega 6 in 500 calories.