Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Balsam-pear , Leafy Tips

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Balsam-pear , Leafy Tips: 1667g

Boiled Red Kidney Beans have 4.2 times more energy per 100g than Balsam-pear , Leafy Tips. It has average energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Boiled Red Kidney Beans	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	NA	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	42% 55g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	76.7% 29g	NA	38g per day for Men 19-50 years
Protein	61% 34g	158% 88.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	161% 1450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	1029% 13.4mg	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	128% 512μg	533% 2133μg	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	5.25% 4.72mg	1630% 1467mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	11% 110mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	372% 3.35mg	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	145% 11.6mg	425% 34mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	337% 1417mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	388% 8.93mg	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	80% 559mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	298% 10133mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	7.12% 264g	40.2% 1488g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Balsam-pear , Leafy Tips Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Balsam-pear , Leafy Tips contain more Vitamin A, 4.8 times more Vitamin B1, 26.4 times more Vitamin B2, 8.1 times more Vitamin B3, 28.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 310.4 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Red Kidney Beans as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Balsam-pear , Leafy Tips contain 12.7 times more Calcium, 3.5 times more Copper, 2.9 times more Iron, 8 times more Magnesium, 4.8 times more Manganese, 3 times more Phosphorus, 6.4 times more Potassium, 3.2 times more Selenium, 23.3 times more Sodium and 5.6 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Balsam-pear , Leafy Tips contain similar levels of Zinc per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 1.6 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 5.8 times more Fat and 2.6 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 500 calories.