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

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• White Gourd-flowered: 3571g

Canned Red Kidney Beans with Liquids have 5.8 times more energy per 100g than White Gourd-flowered . It has average energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	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	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.22% 0.071g	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	1.9% 0.32g	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	93% 121g	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	47% 18g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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	White Gourd-flowered	Recommended Dietary Allowance
Calcium	18% 179mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	103% 0.93mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	102% 2.36mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	227% 25mg	11mg per day for Men 19-50 years
Water	13% 481g	92% 3412g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Raw White Gourd-flowered contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 3.7 times more Vitamin B3, 6.8 times more Vitamin B5, 2.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 73 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• 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 Raw 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 White Gourd-flowered :

• 500 calories of Canned Red Kidney Beans with Liquids have 1.4 times more Phosphorus and 22.1 times more Sodium than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 5.2 times more Calcium, 2.1 times more Magnesium, 1.3 times more Manganese, 3.3 times more Potassium, 6.5 times more Zinc and 7.1 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and White Gourd-flowered 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 1.5 times more Fiber and 1.5 times more Protein than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 1.3 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and White Gourd-flowered offer comparable quantities of Energy per 500 calories.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.