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

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• White Gourd-flowered: 3571g

Boiled Red Kidney Beans have 9.1 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 - Boiled Red Kidney Beans or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Boiled Red Kidney Beans	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.22% 0.071g	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	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	69% 89.8g	93% 121g	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	47% 18g	38g per day for Men 19-50 years
Protein	61% 34g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	52.5% 0.63mg	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	0.79% 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	White Gourd-flowered	Recommended Dietary Allowance
Calcium	11% 110mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	145% 11.6mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	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	80% 559mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	227% 25mg	11mg per day for Men 19-50 years
Water	7.12% 264g	92% 3412g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Red Kidney Beans have 2.4 times more Vitamin B9 than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 5 times more Vitamin B3, 6.3 times more Vitamin B5, 3 times more Vitamin B6 and 76.4 times more Vitamin C than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs White Gourd-flowered :

• 500 calories of Boiled Red Kidney Beans have 1.6 times more Iron and 1.2 times more Phosphorus than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 8.4 times more Calcium, 2.2 times more Magnesium, 1.3 times more Manganese, 3.4 times more Potassium, 1.5 times more Selenium, 5.9 times more Zinc and 12.9 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and White Gourd-flowered contain similar levels of Copper 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 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 Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and White Gourd-flowered offer comparable quantities of Energy per 500 calories.
• Both Boiled Red Kidney Beans as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.