Comparing Nutrients in 500 calories Red Kidney Beans VS Balsam-pear , Pods

Weight per 500 calories

• Red Kidney Beans: 148g
• Balsam-pear , Pods: 2941g

Red Kidney Beans have 19.8 times more energy per 100g than Balsam-pear , Pods. It has high energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Red Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	33% 0.53g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	83.7% 109g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	59.3% 22.6g	217% 82.4g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	97% 1.26mg	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	146% 585μg	529% 2118μg	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	7.4% 6.68mg	2745% 2471mg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	12.3% 123mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	114% 2.6mg	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	86% 602mg	130% 912mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	74.7% 2766g	3700g per day for Men 19-50 years

Red Kidney Beans VS Balsam-pear , Pods Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Balsam-pear , Pods contain more Vitamin A, 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.8 times more Vitamin B3, 5.4 times more Vitamin B5, 2.1 times more Vitamin B6, 3.6 times more Vitamin B9 and 370 times more Vitamin C than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Red Kidney Beans as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Balsam-pear , Pods:

• 500 kcal of Raw Balsam-pear , Pods contain 4.5 times more Calcium, 1.3 times more Iron, 2.4 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 4.3 times more Potassium, 5.7 times more Zinc and 158.6 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Balsam-pear , Pods contain similar levels of Copper per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Balsam-pear , Pods contain 3.7 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.